VERVE WORKOUT OF THE WEEK-
As many rounds as possible in 20:00 of
2 Rope climbs or 2 strict pull ups + 2 strict knees to elbows
20 Medball cleans
2 Rope climbs or 2 strict pull ups + 2 strict knees to elbows
20 Calories on the bike
2 Rope climbs or 2 strict pull ups + 2 strict knees to elbows
Run 200 meters
ENDURANCE-
W11 D1
Row or Run
5 x 5:00 with 1:00 rest between each
interval
RPE = 5 – 7
WOD-
3 Rounds For Time:
50ft Overhead Walking Lunge 53#(35#)
25 Toes-2-Bar”
At home version/options-
3 Rounds For Time:
50ft Overhead walking lunge
25 V-ups
Use whatever DB or KB you have.
If 50ft isn’t possible for the whole WOD
try to go outside and lunge 50ft
and count how many lunges it took.
Perform that many stationary reps as
substitute.
VERVE BARBELL COMPLEX OF THE WEEK-
1 Deadlift +
2 Hang power cleans +
1 Push press +
1 Push jerk +
1 Split jerk
*Work up to a heavy to form complex in 20:00
Work on getting under the bar quickly on the hang power clean
and for the S2O section, pause with the bar in the front rack for :03
before each S2O movement.
