[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]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.
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[tab]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.
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[tab]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.
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[tab]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.
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[tab]Motivation
[/tab]
[tab]Strength
Warm up for Bench press
[/tab] [/tabcontent] [/tabs]
