Monday

 

Warmup/Mobility)

 

-600m Run (scale to 400m if needed)

-Hip circles/roations, leg swings, lateral lunges, squat hip-opener

-With lights plates: ATYT x 6-8 cycles, W’s x 8-10 reps, Press x 15-20 reps

-Front rack mobility with PVC while explaining WOD

-Warmup to starting weight and have change plates ready

 

WOD) (28 mins)

 

A) Alt. EMOM x 8 mins

1) 10 Thrusters (unbroken)

2) 6-8 Box jump Overs 24/20” (40 secs cap)

 

-Rest 2 mins/add weight to bar-

 

B) Alt. EMOM x 8 mins

1) 7 Thrusters (unbroken)

2) 5-12 CTB Pullups/Regular/Banded or Ring Row (Adv/Int/Beg – 2 sets max.)

 

-Rest 2 mins/add weight to bar-

 

C) Alt. EMOM x 8 mins

1) 4 Thrusters (unbroken)

2) 160/120m Row (Guys/Girls 40 secs cap)

 

Suggested loading:

Adv: 10’s @ 95/65lb, 7’s @ 115/75lb, 4’s @ 135/95lb

Int: 10’ @ 75/55lb, 7’s @ 95/65lb, 4’s @ 115/75lb

Beg: 10’s @ 55/35lb, 7’s @ 75/55lb, 4’s @ 95/65lb

**These are guidelines and may need to be adjusted on an individual basis. Adv go no heavier than prescribed**

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