wod-thursday

W.U.  3 Rounds

  • 10 x Extended arm Wall facing squats
  • 10ft Forward Bear Crawl, 10ft backward bear crawl
  • 10 x Frog Squats
  • :30 sec of Jumping Jacks

Specific W.U.   3 Rounds of

  • 5 x Thrusters(increase weight each set to target weight for WOD) Work on mechanics
  • 3 x Burpees (not for speed just move)

W.O.D 2 Parts

A.  21-15-9 (12 min Clock)

  • Thrusters Barbell 95/65, DB  Use Single Arm 50/35 or Double use 35’s/25’s
  • Navy Seal Burpees (Down, pushup, knee tuck, pushup, knee tuck, jump in, stand up =1)

B. 50-40-30-20-10 (10 Min Clock)

  • DU’s or 2 x Singles
  • 2 Count Bicycle crunches