Warm up: Coach’s Choice
Strength/Skill: Weighted Pull-ups – 1 x 5
1. Three minutes to find a weight you can use to achieve 5 unbroken strict pull ups.
2. Three more minutes to accumulate 10 more reps at that weight.
WOD: Four 5-Minute AMRAPs
*2 minutes rest in between.
*Repeat the two AMRAPs (ABAB)
*Score is total rounds plus reps in all four AMRAPs.
AMRAP A: 5 Minutes
5 Dumbbell Burpees (50/35)(35/20)
10 Toes to Bar
5 Shuttle Runs
*Use two dumbbells for the movement.
*1 Shuttle Run=25 Feet Out and Back
AMRAP B: 5 Minutes
5 Wall walks
10 Alternating Pistols
15/10 Calorie Bike
*Alternate Assault Bike and Bike Erg (one 5 minute AMRAP with each)
Stimulus/Focus: The low rep scheme, short time domain, and built in rest should allow you to maintain a good pace. Push hard in the shuttle runs and bike cals. Try to do gymnastics in no more than 2 sets. Aim for 2-3 rounds each AMRAP for a total of 10-12 rounds.
Cool Down: Tabata Alternating Overhead Dumbbell Holds