Jan 4, 2019

 

a) WARM UP:

  • 25 Jumping air squats
  • Monster walk 15m forward
  • monster walk 15m  backward
  • monster walk 5m sideways
  • Monster walk 5m other side
  • 25 Single leg Glute Bridges
b) STRENGTH:

Alternating Every Minute on the Minute for 12 Minutes: @ 58% of 1RM Front Squat

  • ODD) 3 Front Squats
  • EVEN) 6 Back squats
c) Specific Warm up

  • Push Press 5 with 50% working weight – 5 with working weight
  • Front Squat 5 with 50% working weight – 5 with working weight
  • Thruster – 5 Thrusters

WOD:

10 minute cap

10-8-6-4-2

  • Unbroken Push Press (135/95)
  • Unbroken Front Squat (135/95)

*If you drop the bar, you must restart that set

Rest 4 Minutes

d) 6 minutes to build to a 1RM thruster – taken from the rack

e) Extra:

  • 6 Sets of 8 Drag Curls

https://www.youtube.com/watch?v=cb1YB7fZyEw

  • 3 sets of max reps chinups
Posted in WOD