AM Session
A) 4 Min AD, 3 Min AD, 2 Min AD, 1 Min AD, 2X30 Sec AD, 85-90%, Rest 1:1
RPM should increase as the time domain decreases – output should get better
B) Skill Practice: GOAT work – 10 – 15 mins: pick something you are NOT good at. DU/Triple Unders, Muscle Ups, Handstand walk… Find a coach, if you need help with something.
PM Session
A1) 10-12 Standing DB Press, Moderate, 4 Sets, 1 Min Rest
A2) AMRAP Strict C2B, 4 Sets, 1 Min Rest
B1) 10-12 PP, Tough, 4 Sets, 1 Min Rest
B2) 1 RC+1 Legless RC, 4 Sets, 1 Min Rest
C) Partner WOD
7 Rounds/Person:
200m Run
15 FT HS Walk
10 WB @25/16
15 FT HS Walk
Partner rests while one works, If no Partner Rest 1:1