WOD – Fri, Apr 28
Warm-up
WOD PRIMER
3 DB thrusters
3 DB situps (1 DB on chest)
3 Cals ski erg- bike-row
042823 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 12:00
7 DB thrusters (20/35 lb)
9 DB situps (1 DB chestto OH)
5/7 Cals ski erg- bike-row
INTERMEDIATE
AMRAP 12:
7DB thrusters (20/35 lb)
9 DB situps (1 DB chestto OH)
5/7 Cals ski erg- bike-row
BEGINNER
AMRAP 12:
7 DB thrusters (10/15 lb)
9 DB situps (1 DB chestto OH)
5/7 Cals ski erg- bike-row
INTENDED STIMULUS
Complete 4-6 total rounds.
Maintain unbroken thrusters and situpsfor as many rounds as possible.
Classic push/pull movement combination. Expect a “Franish” feel to the workout.
Cool Down
3 sets:
:30 saddle stretch
:30 down-dog stretch
1 Front Squat + 3 Back Squat (Every 2:30
7 Sets for Load
1 Front Squat + 3 Back Squats)
7 Sets for Load
1 Front Squat + 3 Back Squats)
Athletes use the same load for both lifts. The heaviest load will be based on your best front squat.
Perform a quick transition from the front rack to the back rack.
Use a rack for this workout.
Perform a quick transition from the front rack to the back rack.
Use a rack for this workout.
2minutes Rowing Running Biking
Over All Dynamic Body Activation
2 Rounds:
10 banded pass throughs lunge steps forward
10 banded side bendseach
10 lunges step reverse side
10 squats1 DB| DB squats with knees together (pause in hole (Wod lbs)
10 DBgood mornings
2-3 sets: PARTNER UP
1 front squat + 3 back squats