July 5, 2017

 

a) WARM UP:

From whiteboard to the end of the gym::

  • Side shuffle there, do 10 squats
  • Side shuffle back, do 10 push ups
  • Jog there, do 10 lunges
  • Jog back
  • Sprint there and back twice

Repeat once

Then grab a bar, take 10 mins and warm up the front squat, push press and thruster.

 

b) STRENGTH/SKILL:

From 0:00 – 5:00:

  • Establish a 1-Rep Heavy Front Squat

From 5:00 – 10:00:

  • Establish a 1-Rep Heavy Push Press

From 10:00 – 15:00

  • Establish a 1-Rep Heavy Thruster

** all taken from the rack

** record all lifts

c) WOD:

Alternating EMOM x 10 (5 Rounds):

  • Even Minutes – 5 Thrusters
  • Odd Minutes – 200 m Run (scale: 250m row if injured)

** Start with between 50-60% of your heavy thruster for the day and aim to climb in weight each round. Take these from the ground.

 

d) ACCESSORY WORK:

3 Sets:

  • 10 Unilateral Strict Presses (each side w db)
  • 15 Romanian Deadlifts – with bar, heavy enough to go ub
  • 20 Hollow Rocks
  • 25 Glute Bridges

 

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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