Jan 22, 2019

 

a) WARM UP:

25 Jumping air squats

  • Monster walk 10m forward
  • monster walk 10m backwards
  • monster walk 5m sideways
  • Monster walk 5m other side
  • 25 Single leg Glute Bridges
b) STRENGTH:

Alternating Every Minute on the Minute 12 Minutes:

67% of 1RM Front Squat –

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

  • Thrusters – 5 With empty bar- 5 with working weight
  • Power Clean – 5 with empty bar- 5 with working weight
  • Box Jump Over – 5 Box jump over
  • Pullup – 5 Beat swings- 5 pullups
  • Bike – 5 calories moderate pace – 5 calories fast

WOD:

Rotating every minute

3 Rounds for reps

  • 1) Thrusters
  • 2) Power Cleans
  • 3) Box Jump Overs
  • 4) Ring rows, Pullups or C2B
  • 5) Assault Bike Cals
  • 6) Rest

** weights: 75/55, 95/65, 115/80

 

Extra:

  • 50 Weighted Glute Bridges

 

Posted in WOD