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**
