Level 1

WOD 1:

10-9-8-7-6-5-4-3-2-1 Bench Press

1-2-3-4-5-6-7-8-9-10 Burpees

 

WOD 2:

15-12-9-6-3

Ring Rows

DB Push Press

30 Double unders

 

WODs Can be done in either order, coach will start a clock 2 times.

Level 2

WOD 1:

10-9-8-7-6-5-4-3-2-1 Bench Press @ 50% body weight

1-2-3-4-5-6-7-8-9-10 Burpees

 

WOD 2:

15-12-9-6-3

Ring Rows

DB Push Press 30/20

30 Double unders

 

WODs Can be done in either order, coach will start a clock 2 times.

 

Level 3

WOD 1:

10-9-8-7-6-5-4-3-2-1 Bench Press @ 80/70% body weight

1-2-3-4-5-6-7-8-9-10 Burpees

 

WOD 2:

15-12-9-6-3

Pull ups

DB Push Press 40/25

30 Double unders

 

WODs Can be done in either order, coach will start a clock 2 times.

Level 4 Rx

WOD 1:

10-9-8-7-6-5-4-3-2-1 Bench Press @ body weight/80% BW

1-2-3-4-5-6-7-8-9-10 Burpees

 

WOD 2:

15-12-9-6-3

Strict Pull ups

DB Push Press 50/35

30 Double unders

 

WODs Can be done in either order, coach will start a clock 2 times.

Motivation

 

Strength

Warm up for Bench press