Tuesday, April 9, 2019

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(Glycolytic (2-5 min bursts)
WOD Review:

Warm up all together: 2 indoor loops, bar sleeve mashing: forearms, triceps, lats, then, 2x: 5 cal row, 5 BB thrusters, 5 knee raises, 5 gymnastics kips

WOD 1: AMRAP 5: (30 min total)

27/22 cal Row (50+ 20/15)
27 Thrusters (115/80) (50+ 85/60) (fitness: DB thrusters)
Rest 5 Minutes

WOD 2: AMRAP 5:

21/17 cal Row (50+ 15/10) 
21 Thrusters (95/65) (50+ 65/50)
21 Knee raises
Rest 5 Minutes

WOD 3: AMRAP 5:

15/12 cal Row (50+ 10/5)
15 Thrusters (75/55) (50+ 50/35)
15 Pull-ups (Mod: Strict banded) (Fitness: Ring rows)

Post WOD: Mobility & Mashing