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Saturday 9th May

Warm Up:

6 minute AMRAP of:

5 Inchworm to pushup

10 lunges

15 situps


SKILLS: EMOM X 10

Alternating minutes

1. A number of double unders you can complete in 40 seconds

2. 5m HS walk or 3 attempts at walking into a wall from a certain distance out, or a 20 seconds HS hold to build strength in the position.


WOD:

Prep: Complete 1 test round to make sure 7 is a good number for you, if not scale the reps back to 6's or 5's of everything, if that is still too much adjust the burpee number.


COMP TRAIN “Bergeron Beep Test” On the Minute: 7 Goblet Thrusters (single DB) 7 Single Arm Alternating DB Power Snatches 7 Burpees

  • For as long as possible (20 minute cap)

After 10 rounds, add (1) rep to each movement.



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