Cycle 2 W1D5 STR: Power Snatch WOD: 5 RFT: 5 Clusters (155/115) 3 Rope Climbs 15 GHD Sit-ups CO: 2-4 Sets: 100m Run 10 Ring Dips 5 OHS (:03 pause at the bottom of each rep) Rest 1:00
Cycle 2 W1D4 STR: Bench Press WOD: 3 RFT: 30 Cal Row 15 Bar Facing Burpees CO: 2-4 Sets: 200m Run 12 Russian KBS (2/1.5) Rest 1:00
Cycle 2 W1D3 STR: Sumo Deadlift WOD: For Time: 40-25-15 SDHP (75/55) WB (20/14) 10’ 400m Run only after the 40WB and the 25WB. CO: 2-4 Sets: 1:00 Row 5 Strict CTB Rest 1:00
Cycle 2 W1D2 STR: Clean and Jerk WOD: AMRAP 12: 1 Ring Muscle Up 1 Power Snatch (155/105) 2/2,3/3,4/4,5/5 etc CO: 2-4 Sets 400m Run 50’ Handstand Walk
Cycle 2 W1D1 STR: Box Squat WOD: For Time: 21-15-9 Power Cleans (135/95) Box Jump Overs (24/20) CTB Pull-ups CO: 2-4 Sets: 500m Row 20 Goblet Squats (1.5/1) *Must be done in sets of 5.
Cycle 2 Test Week 1 D5 STR: Snatch Complex WOD: AMRAP 10: 20 DB Hang CJ (50/35) 10/10 each hand 10 HSPU CO: 3 Sets: 10 Strict T2B 10 DB FR Walking Lunges Rest 1:00
Cycle 2 Test Week 1 D4 Gymnastics STR: Strict Pull-ups WOD: EMOM 30: 1- 10 Cal Row 2- 50 DUs 3- 10 GHD SU CO: 5-10 min Stretch
Cycle 2 Test Week 1 D3 STR: Sumo Deadlift WOD: For Time: 1 Mile Run 400m Farmer Carry (1.5/1 each hand) 2k Row CO: 3 Sets: 50m DB Walk (1DB OH/ 1DB Front Rack) Switch halfway 20 Alt Russian Twists (use MB, SB, KB) Rest 1:00
Cycle 2 Test Week 1 D2 STR: Clean Complex WOD: AMRAP 7: 7 DL (255/175) 100m Run CO: 3 Sets: 8/8 Double KB Single Leg RDL :30 Hollow Hold Rest 1:00
Cycle 2 Test Week 1 D1 STR: Box Squat WOD: For Time: 30-20-10 STO (135/95) T2B Cal Row CO: 3 Sets: 10 Alt DB Box Step Ups :30 Plank Hold Rest 1:00
