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
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …