Essentials
Strength/Skill: |
Warm Up:2 Sets:
Strength: 3 Sets:
Skill: |
WOD: |
A) Accumulate 2 Minutes:
Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4; B) Accumulate 2 minutes:
Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4; C) 3 Sets:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:2 Sets:
Strength: A) 3 Sets:
Skill: |
WOD: |
A) Accumulate 2 Minutes:
Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4; B) Accumulate 2 minutes:
Progression: (Beginner) Hold 10s rest 20s x6 (Intermediate) Hold 20s rest 40s x 5 (Rx’d) Hold 30s, rest 60s x4; C) 3 Sets:
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Additional: |
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Competition
Strength/Skill: |
Warm up:2 Sets:
Strength: A) 3 Sets:
B) 3 Sets:
Skill: |
WOD: |
A) 3 Sets: (HSPU Complex)
Rest 2 minutes Between Sets B) 5 Sets:
Rest 90 Seconds Between Sets |
Additional: |
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