Dec 22, 2017

 

a) WARM UP:

3 Rounds

  • 10 air squats
  • 10 beat swings
  • 10 empty bar front squats
  • 10 empty bar strict presses
  • 10 calf raises

Then, you will test your Panther skill for distance.  

Then, grab a bar and warm up for a heavy thruster

b) STRENGTH – SQUAT CLEAN THRUSTER

E1.5MOM x 7 Rounds:

  • 25 Double Unders (scale: 10 DU attempts)
  • 1 Squat Clean Thruster

Athlete’s choice on weight as we climb through the 7 rounds, with the intention on starting at 60% of your estimated 1RM Thruster.

Post heaviest completed squat clean thruster.

c) WOD:

Ascending Ladder for 8 Minutes:

  • 3 Thrusters (95/65), 3 Toes to Bar
  • 6 Thrusters (95/65), 6 Toes to Bar
  • 9 Thrusters (95/65), 9 Toes to Bar
  • ……

Continue to add (3) repetitions to each movement until time is called.

d) FINISHER – ROW CONDITIONING:

  • 1:00 on, 1:00 off – 5 rounds
e) POST-WOD RECOVERY:

  • Pigeon pose and couch stretch – 2 mins per side
  • Roll calves/achilles
Posted in WOD