2 ROUNDS
5 Inch Worm + Push-Up
20 KB Flutter Kicks
10 Elbow Punches
5 OH Press
Into…
2 ROUNDS
5 Up-Downs*
5 Slow Supine KB Pullover (:03 Descent)
5 Muscle Clean
5 Push Press
*Round 2 perform Burpees
1×5 @75%
1×5+ @85%)
EMOM x 12 MINUTES
MIN 1 – 5 Burpees + 3 Shoulder to Overhead (135/95)
MIN 2 – 5 Burpees + 4 Shoulder to Overhead
MIN 3 – 5 Burpees + 5 Shoulder to Overhead
And so on…
*Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure. EX: Did not complete MIN 7. Took MIN 8 off, then started back on MIN 9 w/ 5 Burpees + 4 S2OH.
(Score is Rounds Completed)
KG BB:(60/42.5)
EMOM x 12 MINUTES
MIN 1 – 3 Burpees + 3 Shoulder to Overhead (95/65)
MIN 2 – 3 Burpees + 4 Shoulder to Overhead
MIN 3 – 3 Burpees+ 5 Shoulder to Overhead
And so on…
*Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure. EX: Did not complete MIN 7. Took MIN 8 off, then started back on MIN 9 w/ 3 Burpees + 4 S2OH.
(Score is Rounds Completed)
KG BB: (42.5/30)
2-3 SETS FOR QUALITY*
10 Prone Ts
10 Prone External Rotations
10 Prone Snow Angels
-Rest as Needed b/t Sets-
*Option to use small, LIGHT plates.
(No Measure)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 6 Wendler