Warm-up
4 Rounds
:20 on/:10 off
Ski Erg
-Rest 30 seconds-
4 Rounds
:20 on/:10 off
Jump Rope
-Rest 30 seconds-
4 Rounds
:20 on/:10 off
Side Plank Raises (Switch sides each round)
Midline
EMOM 8
-10 Bicycle Abs
-10 hollow rocks
-5 Jackknives
You should have 15-20 seconds of rest. If it is creeping up too fast, cut down the reps.
WOD
5 Rounds
1:00 Work/No Rest Between Stations
Ski erg
Push-jerk 135|95
Double Unders
Sit-ups
Rest
There is no built in rest between stations. Hustle between stations. Rest 1 minute after completing all 4 stations.
Level 2- 115|75
Level 1- 95|55
ADV – GHD SIT-UPS
Extra Work
4 rounds of
5 Power Cleans 205|135
10 Bar Facing Burpees
*Scale to weight you complete the first of Power Cleans in under 1 Minute