New Cycle! – Week 1
A) Hi hang clean.front squat.push jerk 1.2.1
Build to a tough for 6-8 sets, rest 2:00 minutes
B) Partner WOD
Teams of 2, while one partner works other partner in active rest
FOR TIME
60 Deadlifts @ 115/75 sc. 95/65 *resting partner hangs from pull up bar
15 sync burpees
60 HPC *resting partner hangs from pull up bar
15 sync burpees
60 S2OH *resting partner holds plank on hands or elbows
15 sync burpees
C) Core
8 R side plank pulse
8 R side plank hug and reach
:20-:30 R side plank hold
repeat sequence on L side.
rest as needed x 4 sets
D) Bedlam Armor
IGT (Interval Gymnastics Training)
1:00 row @ 75% effort
3/2 wall walk
rest walk 1:00 x 6 sets
1:00 AD @ 75% effort
6-8 Toes to Ring
rest walk 1:00 x 6 sets