Wednesday, 18 August WOD

Warm-up

  • 1:00 Row
  • 10 Air Squats + 30ā€ Squat Hold
  • 1:00 Row
  • 10 Push Ups
  • 1:00 Row
  • 10 Single KB Thrusters (light)
    • -Front Rack Stretch
    • -Couch Stretch W/Empty barbell
    • 10 Barbell Push Press
    • 10 Barbell Front Squats
    • 5 Thrusters

Strength

  • Thruster 10-8-6-4-2
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

METCON

  • 3 rounds for time of:
    • 30 Sit-ups
    • 20/15 Row Calories
    • 10 Double Kettlebell Thrusters, 53/35 lbs

Try to recover on the sit ups, push the bike and keep the thrusters unbroken. Scaling Options: Use an appropriate weight on the KBs to go unbroken each set!

Time Cap: 15 mins

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