Friday, 25 March WOD

Warm-up

  • 3 Rounds
    • 1:00 Machine
    • 20 Air Squats
    • 10 Push Ups (on bench or box for round 1)
    • 5 Scap Pull Ups / Kip Swings (rd2) / Pull Ups (rd3)
  • Barbell Warm Up: (empty BB)
    • -Front Rack Stretch
    • 2 Sets of:
      • -5 Tempo Front Squats
      • -5 Push Press
      • -5 Thrusters

METCON

  • For time:
    • 40 Thrusters, 115/75 lbs
    • 100 Double Unders
    • 30 Thrusters, 115/75 lbs
    • 80 Double Unders
    • 10 Thrusters, 115/75 lbs
    • 60 Double Unders
  • — then —
  • 180 Dumbbell Snatches, 50/35 lbs
  • 45 Burpee Muscle-ups

Complete in teams of 2. Split reps as desired, i would suggest doing 5-10 on the Thrusters and 2-3 on the wall walks. Try holding onto 10-20 reps on the DB snatch and alternate sets of 3-5 on the burpee muscle ups. Scaling Options: Use a weight that is moderate/light for the Thrusters, at least sets of 5 or more at a time. DB snatch weight should be light in order to keep 10-20 reps touch and go or very fast singles. Scale to burpee bar muscle ups if needed or 90 Burpee pull ups! Time Cap: 35 mins

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s