Nov. 6, 2017

 

a) WARM UP:

4 Rounds:

  • 5 air squats
  • Run to the end of the gym and back
  • 2 burpees
  • 5 jumping jacks

Then grab an empty bar and do 10 thrusters.

b) BARBELL CYCLING

A “Cluster” is short for – Squat Clean Thruster.  On these repetitions, we are looking for a true “thruster” finish. Not a jerk.

  • AMRAP :20s – Clusters (115/80)

Rest :40s

  • AMRAP :40s – Clusters (135/95)

Rest 1:20

  • AMRAP 1:00 – Clusters (165/110)

Rest 1:20

  • AMRAP :40s – Clusters (135/95)

Rest :40s

  • AMRAP :20s – Clusters (115/80)

In this format, we have three weights. We climb from the lightest to heaviest and then return back to where we started.

c) WOD:

Ascending Ladder for 7:00…

  • 3 Thrusters (95/65), 3 Bar Facing Burpees
  • 6 Thrusters (95/65), 6 Bar Facing Burpees
  • 9 Thrusters (95/65), 9 Bar Facing Burpees
  • 12 Thrusters (95/65), 12 Bar Facing Burpees
  • …..

Continue to add (3) repetitions to each movement per round

d) GYMNASTICS ACCESSORY:

Every 30 seconds, for 3 minutes (3 sets) of:

*Keep your elbows pulling to the sides and away from your body (laterally).

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:

THEN:

Every minute, on the minute, for 4 minutes (2 sets) of:

Followed by. . .

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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