A Man With A Plan
After 3 weeks of following the main site, I think its safe to say Da-HaYN knows whats best for us ARCFITTERS.
New 3 week program starts today! It’ll consist of a 3 on, 1 off-2 on, 1 off cycle. On off days Skills Test/Make up WOD will be posted. Treat it as a test day for skills or a make up wod if you missed a day. So for 3 weeks the program will be M-T-W-Off Thurs-Fri-Sat-Off Sunday-Repeat. Saturday’s will always be team wods.
Squat Snatch 5×5 @ 65%
*hold for 2 secs (one one thousand, two one thousand…)at bottom position then fire back up each rep
rest 5 minutes
KB WOD “One Arm Bell Blaster” (35-55lbs)
Do 30 sec intervals for each movement with no rest until all 6 movements are complete.
rest 1:30 between rounds
Complete 30 secs with one arm each round then alternate sides each round. 1st round right arm, 2nd round left arm..etc.
4 rounds:
KB Swings
Burpees
KB Snatches
Mtn Climbers
KB Cleans
KB Thrusters
Omg, Chad. That picture is too much! Lol!