Strength:

6×4 Push Press @70-80%

 

WOD

Level 4 / 3

5 Min:

100 UB DU

AMRAP

10 KBS (70 / 53)

10 Push-ups

Rest 3 min

5 min:

100 UB DU

AMRAP

10 Goblet Squats (70 / 53)

Shuttle Sprint (Cones)

 

Level 2

5 Min:

200 SU

AMRAP

10 KBS (53/35)

5 Push-ups (Barbell)

Rest 3 min

5 min:

200 SU

AMRAP

10 Goblet Squats (53/35)

Shuttle Sprint (Cones)

 

Level 1

2 min ME Single Unders

3 min AMRAP

10 KBS (35/26)

5 Push-ups (Barbell)

Rest 3 min

2 min ME Single Unders

3 min AMRAP

10 Goblet Squats (35/ 26)

Shuttle Sprint (Cones)
All levels are immediately followed by a 400m run (Level 4/3: 20/14lb Medball, Level 2: 14/10, Level 1: optional 10 lb

 

Slate, we will be introducing four different “levels” within each conditioning portion of the WOD.  This is to help you plan ahead for the class, and so you will know what the modifications for the workout are.  As always, we can adjust the workout further for injuries and other outside circumstances.

Like “Slate Day” we are going to ask you to do the workout as close to as written in each level.  Some days you may be a Level 3/4, and others, you may end up being a Level 1/2 based on what is written.  Use this as a constant learning process, so you may focus on weaknesses and additional skill work.  If you ever need help with a particular skill, ask a coach!  We are more than happy to help you come up with a plan to attack your first PU or get better at those pesky double-unders.

If you have any questions, let us know, and we look forward to this upcoming cycle!