Strength / Skill
From RIG:
Back Squat
2 rds of 10ea bulgairan split squats
build to 70%
then, 3x4
From Station:
coach led wod prep choice
WOD SELECTIONS
RX+
25 MIN CAP
4 Legless Rope Climbs
40 TU (triples)
40 Alternating Single-Leg Squats - L+R=2
40 Alternating DB Snatches (60/45#) L+R=2
3 Legless Rope Climbs
30 TU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 TU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 TU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
----------------------------
RX
25 MIN CAP
4 Rope Climbs
40 DU (doubles)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
30 DU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 DU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 DU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
------------------------
Intermediate
25 MIN CAP
4 Rope Climbs
40 SU (singles)
40 Assited Alternating Single-Leg Squats
40 Alternating DB Snatches (40/25)
3 Rope Climbs
30 SU
30 Assited Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 SU
20 Assited Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 SU
10 Assited Alternating Single-Leg Squats
10 Alternating DB Snatches
-----------------
Modifications / Options
25 MIN CAP
4 Floor Rope Climbs
40 SU (singles)
40 Air Squats
40 Alternating DB Snatches (30/15)
3 Floor Rope Climbs
30 SU
30 Air Squats
30 Alternating DB Snatches
2 Floor Rope Climbs
20 SU
20 Air Squats
20 Alternating DB Snatches
1 Floor Rope Climbs
10 SU
10 Air Squats
10 Alternating DB Snatches
