2021/2022 Season

Training Block – 1

Week – 5 of 6

WOD:

1) Every 1:00 x 60 sets:

Station 1 – 50 seconds Assault Bike @ Wattage = 185/170% of Bodyweight

Station 2 – 8/side Single Arm KB Snatch 53/35

Station 3 – 20 Alternating Dumbbell Plank Rows 50/35

Station 4 – 8/side Single Arm KB Push Press 53/35

Station 5 – 10 Bar Facing Burpees

Station 6 – 50ft Dumbbell Walking Lunge 50/35

Scale load and volume as needed. All your movements should be unbroken for all sets, and they should all be unbroken with ample reps in the tank. This should be a moderate intensity piece. Rotate through the 6 movements for 10 rounds.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE