Warm-Up:
Sled Drag (walk) 70#, 200'
-6 Rounds, rest 45s between
3 Rounds:
5 Thrusters 45#
10 KB Swings 35#
-6 Rounds, rest 45s between
 |
| The result of a squat blow-out |
5 Thrusters 45#
10 KB Swings 35#
Dynamic Warm-up
WODs:
Strength:
Squat: 85% x 5, 90% x 3, 95% x 1+
Deadlift: Same as above
MetCon:
For Time:
15 Thrusters 135#
15 Pull-ups 45#
Run 400m
15 KB Swings 70#
9 Thrusters 135#
9 Pull-Ups 45#
Run 400m
9 KB Swings 70#
*Scale the weight if you're going to have to break up the thrusters or pull-ups into more than 2 or 3 sets with longer than a 3 or 4 second rest! This should be a short unbroken or almost unbroken WOD!
Endurance:
Run or Row: 10 x 200m sprints, rest 30s between
Deadlift: Same as above
MetCon:
For Time:
15 Thrusters 135#
15 Pull-ups 45#
Run 400m
15 KB Swings 70#
9 Thrusters 135#
9 Pull-Ups 45#
Run 400m
9 KB Swings 70#
*Scale the weight if you're going to have to break up the thrusters or pull-ups into more than 2 or 3 sets with longer than a 3 or 4 second rest! This should be a short unbroken or almost unbroken WOD!
Endurance:
Run or Row: 10 x 200m sprints, rest 30s between
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