April 11, 2019

 

a) WARM UP:

3 Rounds

  • 10 ring rows
  • 10 jumping air squats
  • 10 lateral lunges
  • 10 kettlebell bentover rows
  • 20s left side plank
  • 20s R side plank
b) STRENGTH:

  • weighted pullup: 7-7-5-5-3-3-1-1

after every set: 10-20 barbell curls

c) WOD Warm up:

Build up to working thruster weight (beginning weight)

go over rope climb technique; if scaling rope climbs- try rope pullups today instead of floor to stand

https://www.youtube.com/watch?v=Jua2B6xElAA

WOD:

  • Rope climbs (P: rope pull ups, Rx+: legless): 1-2-3-4-5
  • Thruster: 5-4-3-2-1

** weights: 1-75/55, 115/80, 135/95

2-95/65, 135/95, 155/105

3-115/80, 155/105, 185/125

4-125/85, 185/125, 205/145

5-135/95, 205/145, 225/155

Posted in WOD