Thursday Feb 3

Some Gymnastics and Thrusters

Warm Up

2 Sets

200m Run

10m Bear Crawl

10m Crab Walk

 

3 Sets

 5 Scap Pull ups + 15 Sec Hollow Hold

5 Arch to Hollow

2 Strict Pull ups

WOD Prep

2 Sets

7 Cal Row

5 Thrusters

3 C2B or Bar MU

Workout

RX

AMRAP 7 Min

12 Thrusters 40/30 Kg

12 Cal Row/Ski

Rest 3 Min

AMRAP 7 Min

6 Thrusters 60/40 Kg

6 C2B

RX+

BB – 40/60 & 30/40

Bar MU

SC

BB – 30/40 & 20/30

Pull ups/Banded Pull up

Fit

BB – 20/40 & 20/30

Ring Row

Goal: Fatigue and Strength

Extras

Conditioning

EMOM 16 min

 Min 1: 15/10 Cal Ski

Min 2: 10m Heavy Bag Carry

Core

3 Sets

10 DB bent over row

40 Sec Side Plank

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