Tuesday March 21, 2023

Warmup

2:00 Bike

Lunge w/ Twist (Down)

Broad Jump (Back)

High Toe Touch (Down)

Low Toe Touch (Back)

5 Inchworms

10 Duck Walks

10/Arm SA DB Press

5 Goblet Squats

3/Arm SA DB Thruster

Mobility

10 Squat to Stands

:20/side Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat

3 @ 70%

3 @ 80%

3+ @ 90%

Last set is AMRAP.

WOD Primer

2 rounds:

5 cals

3 Thrusters

WOD

In 2 minutes:

15 thrusters

AMRAP cal row or bike

4 rounds.  Rest 3 minutes between rounds.  Your score is the total cals accomplished.

F:  20 wallballs instead of thrusters

P1:  75/55

P2:  45/35

C:  95/65; bike cals

C+:  dumbbell thrusters (50/35)

The thrusters should be light enough to be unbroken every round.