Strength/Skill
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

1/13/2020 - WOD A


Workout
"TABATA"
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (53/35)|(35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Slam Ball (20/10)

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)


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1/13/2020 - Boot camp


Workout
FOR TIME
500m Row
25 Hand-Release Push-Ups
400m Row
20 Hand-Release Push-Ups
300m Row
15 Hand-Release Push-Ups
200m Row
10 Hand-Release Push-Ups
100m Row
5 Hand-Release Push-Ups

-16:00 Hard Cap-

(Score is Time)


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