Monday April 29, 2024

Warmup

1:30 bike/row

10/side OH press

10/side upright row

10 goblet squats

5/side DB thruster

10 hollow body rocks

10 kip swings

3 negative pullups

Mobility

Child’s pose on foam roller or yoga block  1:00

Skill/Strength

Thrusters

Spend around 10 minutes warming up, or working up to something heavy.

WOD Primer

2 rounds:

5 thrusters

5 pullups or ring rows

WOD

35 thrusters

35/28 cal row or bike

Rest 2 mins

30 pullups

30/24 cals

Rest 2 mins

25 thrusters

25/20 cals

Rest 2 mins

20 pullups

20/16 cals

Rest 2 mins

15 thrusters

15/12 cals

F:  reduce reps (30/25/20/15/10); wallballs or light DBs instead of thrusters; ring rows

P1:  45/35, 75/55/ 95/65 (round of 35/25/15 respectively)

P1.5:  all thrusters 75/55

P2:  all thrusters 45/35

C:  75/55, 95/65, 115/75; bike cals; chest to bar pullups