AM Session
A) 4 Min AD, 3 Min AD, 2 Min AD, 2×1 Min AD, 3X30 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) 8-10 Standing DB Press, Moderate, 5 Sets, 1 Min Rest
A2) AMRAP Strict C2B, 5 Sets, 1 Min Rest
B1) 8-10 PP, Moderate, 5 Sets, 1 Min Rest
B2) 2 Legless Rope Climb, 5 Sets, 1 Min Rest
C) Partner WOD
7 Rounds/Person:
200m Run
12 Axle Bar DL (110, 90)
6 Axle Bar PC
3 Axle Bar S2OH
Partner rests while one works, If no Partner Rest 1:1