Mar 22, 2019

 

a) WARM UP:

  • Row 500m
  • 5 push ups
  • 5 scap pull ups
  • 10 air squats
  • Row 300 – higher pace
  • 5 push ups
  • 5 beat swings
  • 10 air squats
  • Row 100 – very fast
  • 5 push ups
  • 5 pull ups
  • 10 air squats

Then calm down, and do some thrusters building to WOD weight

b) WOD:

Workout 19.5:

33-27-21-15-9 reps for time of:

  • Thrusters (95/65)
  • Chest-to-bar pull-ups

Time cap: 20 minutes

 

c) IF YOU ARE DOING 19.5 on SUNDAY, TODAY’s WOD FOR YOU IS:

5 Rounds, resting 1:00 between efforts:

  • 20 Double Unders
  • 10 Burpees
  • 5 Wall Balls
  • 15/12 Calorie Row
Posted in WOD