Your workout of the day!
21-15-9
KB Swing 53/35
Box Jumps 24/20
Wall Balls 20/14
*Rx Plus: 72/53, 30/24. 30/20
(If you’re comfortable w/ all the movements TRY Rx Plus, you’ll thank yourself)
Progress as far as possible in 14 minutes.
30 Thrusters 45/35
20 Thrusters 75/55
10 Thrusters 95/65
5 Thrusters 135/95
AMRAP Thrusters 155/105
-Perform 5 bastards EMOM beginning @ minute zero.
Coach’s Choice
3 Rounds
0:45 10 KB RDLs 53/35
0:45 10 HSPU
Rest 1 minute
3 Rounds
0:45 8 C2B Pull-ups
0:45 8 Jumping Split Lunges w/ 20/14 MB
Rest 1 minute
3 Rounds
0:45 6 Wall Balls 20/14
0:45 6 Burpees
Rest 1 minute
8 minute ascending ladder
1 HPC 135/95
1 T2B
2 HPC
2 T2B
3 HPC
3 T2B
…
SNOW DAY WOD! First WOD @ 1130am.
With a partner:
10 arm jump-overs (there and back is one)
10 crawls under bridge + jump over partner
15minute AMRAP
15 Calories on Rower
10 Box Jumps 24/20
5 Push Jerks 135/85
Rx Plus: 30/24, 185/115
Coach’s Choice
3 rounds, 45s of work followed by 45s of rest:
GTO, 95/65
7-Minute AMRAP of:
Burpees to a 6″ target
3 rounds of:
10 good mornings
10 shoulder circles
10 arm circles
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
Post Weightlifting Work Out
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Check it OUT! http://youtu.be/LxxDDM0Tl9Y
Post Weightlifting Work Out
Power Clean from Power Position
Hang Clean + Jerk
Clean & Jerk
