2 December 2015 2 December 2015
Wednesday 2 December 2015 '2 December 2015'

Coach Steve

Level 2

Mandatory work, in suggested order:

1. Warm-up
a. 3 Rounds
60ft HS walk As Fast As Possible (AFAP)
Rest as needed between rounds
b. 3 Rounds
75 Double-unders
10 Strict ring dips

2. Strength
Push Jerk 5×5 @75% – Touch and go (No re-rack)

3. Met-Con
40-30-20
KB Swing 70/53lbs
Box jump 24/20″
CTB Pull-ups

4. Accessory
‘Ryan’
5 Rounds
7 Muscle-ups
21 Burpees*
*Use one of the rings as a target, measured at 1ft above highest reach. This is a hero WOD, get the tape measure out and do it right.

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
7 Rounds
7 GHD sit-ups with med ball or plate to ground
7 Touch and go power snatch AHAP
Rest 30 seconds

5b. Extra Work
Assault Bike two minutes work/one minute rest, until you complete 250/175 calories

Level 1

1. Warm-up
a. 3 Rounds
30 second HS hold
Rest as needed between rounds
b. 3 Rounds
75 Double-unders
10 Bench dips

2. Strength
Push Jerk 5×5 @75% – Touch and go (No re-rack)

3. Met-Con
40-30-20
KB Swing 53/35lbs
Box jump 24/20″
Pull-ups

Base

1. Warm-up
a. 3 Rounds
60ft Bear crawl AFAP
Rest as needed between rounds
b. 3 Rounds
75 Single-unders
10 Bench Dips

2. Strength
Push Jerk 5×5 @75% – Touch and go (No re-rack)

3. Met-Con
40-30-20
KB Swing 35/24lbs
Box step-ups 24/20″
Ring Rows

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