wod-friday

W.U.  Paperwork + Coaches Warmup

Specific:   Movements for the day

Strength:   Power Clean + Front Squat + Thruster

  • Gonna work through a heavy single of this complex
  • Mobility restrictions and movements patterns play a big role NOT just strength

W.O.D In short different time periods (15 Min Clock)

  • 27 x Thrusters @ 75/55 in 3:30
    • Remaining time MAX Cals on Bike or Rower

Rest :60 sec

  • 21 x Thrusters in 3:00
    • Remaining time MAX DU’s or Singles with Heavy Rope

Rest :60 sec

  • 15 x Thruster in 2:30
    • Remaining time MAX Box Jumps 24/20

Rest :60 sec

  • 9 x Thrusters in 2:00
    • Remaining time MAX Burpees