Skill:
Wall Walk Progression
Full Wall Walk / Partial Wall Walk (45 or greater) / Floor Wall Walk / Box Walk
Strength:
Deadlift
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
2x3@80%
1x3+AMRAP@90%ww
WOD:
12 min AMRAP:
12 Heavy Russian KBS (70/44)
10 Box Jumps Over / Step-up & Over (24/20)
1 Wall Walk / Partial Wall Walk / Floor Wall Walk / Box Walk
12 Russian KBS
10 Box Jumps Over / Step-up & Over
2 Wall Walk / Wall Walk variation
12 Russian KBS
10 Box Jumps Over / Step-up & Over
3 Wall Walk and so on adding +1 rep each round until time expires
Accessory Work:
3RFT:
1/.8 Km Bike
20 Front Rack Reverse Lunges (75/55) or Goblet Reverse Lunges (53/35)
10 Strict Pull-ups / Kipping Pull-ups / Seated Pull-up / Ring Row