Athlete can choose to either work on:
STRICT
STRICT BANDED
KIPPING
BUTTERFLY
Whichever variation athlete chooses they must stick with for the next 4 weeks.
30/20 Calorie Bike
50 Sit Ups
30/20 Calorie Bike
40 Tucked Rocks
30/20 Calorie Bike
30 V-Ups
30/20 Calorie Bike
20 Medball Sit Ups
30/20 Calorie Bike
1:00 Plank(together)
40/30 Calorie Bike
100 Sit Ups
40/30 Calorie Bike
80 Hollow Rocks
40/30 Calorie Bike
60 V-Ups
40/30 Calorie Bike
40 Weighted Sit Ups(40/25)
40/30 Calorie Bike
20 Wall Walks
50/40 Calorie Bike
150 Sit Ups
50/40 Calorie Bike
120 Hollow Rocks
50/40 Calorie Bike
90 V-Ups
50/40 Calorie Bike
60 Weighted Sit Ups(50/35)
50/40 Calorie Bike
30 Wall Walks
Get as Far as Possible in 5 Minutes.
REST 2 Minutes
Get as Far as Possible in 10 Minutes.
Rest 2 Minutes.
Finish the WOD
Get as Far as Possible in 5 Minutes.
REST 2 Minutes
Get as Far as Possible in 10 Minutes.
Rest 2 Minutes.
Finish the WOD
Get as Far as Possible in 5 Minutes.
REST 2 Minutes
Get as Far as Possible in 10 Minutes.
Rest 2 Minutes.
Finish the WOD
200m Run
5 Hang Power Snatch
50 Ft. Bear Crawl
400m Run
10 Power Snatch(75/55)
100 Ft. Bear Crawl
400m Run
10 Power Snatch(115/75)
50 Ft. HS Walk