PWO#4: Week Five

Here are the four Week Five sessions.

• CICADA
• Chipper workout. Do the following twice (2 rounds):
• 25 #KB SDLHP
• 25 walking lunges (unweighted)
• 25 pushups (with hands resting on the sides of a single tipped over KB)
• 25 #KB Goblet Squats
• 25 #KB swings
• 25 #KB situps
• 25 Mountain Climbers (50 total steps)

• WHEELER
• 3 rounds.
• 6 KB TGUs on each side.
• Use ###KB for Round 1, ##KB for R2, and #KB for R3.

• CLUBHOUSE
• Continuous timer. One in minute 1, two in minute 2, etc.
• Hanging Burpees (video link)
• For as long as you are able.
• Rest 5 minutes.
• Continuous ###KB Front Squats (rack or goblet)

• SCORE
• KB G2OA
• 2 minutes with ###KB
• 3 minutes with ##KB
• 4 minutes with #KB
• No rest.
• Use snatch, C&P, or C&J as necessary.
• Score is total poundage lifted (add up each of the three "reps X weight").

Week Five is gonna be hard!