Double Wod Monday

TRAINING MONDAY TUESDAY

WARM UP:

Assault bike 4.5 minutes, rotating between arms only, legs only, both x 30 second intervals

then 2 rounds of

10 plate floor to overheads

5/side leg up and overs

3/side spiderman lunge with twist

WOD 1:

As many reps as possible in 7 mins of:

3 Toes-to-bars 3 Power Snatches, 95/65 lbs

6 Toes-to-bars 6 Power Snatches, 95/65 lbs

9 Toes-to-bars 9 Power Snatches, 95/65 lbs ...

Continue adding 3 reps each round to each movement until time expires

FG2: 55/75, hanging knee raise x 2 reps

FG1: scale as needed, double crunch regular reps

CP1: 75/115

CP2: squat snatch 75/115

WOD 2:

5 rounds for time of: 20 Wallballs 40 Double Unders

FG2: scale weight of wallball, 5 doubles + 15 singles per round

FG1: scale as needed, single unders

CP1: add 10 ctb pullups at the end of each round

CP2: add 5 bar MU, heavy wallball