WOD – Mon, Jul 17
Warm Up
Thruster (5 Sets Every 1:30 climbing)
Build to a heavy 3 rep
Climb above workout weight.
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
http://www.fitnesshq.com/kalsu-wod/
Scaling Options
Just like the other CrossFit hero workouts, “Kalsu” is grueling and unforgiving. Scale the load and/or reps so you finish in 30 minutes or less.
Rest 1 complete minute every time unable to to complete at least 5 Thrusters.
INTERMEDIATE:
100 Thrusters, 95# / 65#
*Perform 4 Burpees Every Minute on the Minute*
BEGINNER:
80 Thrusters, 65# / 35#
*Perform 3 Burpees Every Minute on the Minute*
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
WEEKS FOCUS IS INTENSITY WITH MECHANICS, 1 EXCELLENT REP AT A TIME!
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
AMRAP x 3 MINUTES
3 Burpees
10 Alt Groiners
10 Bootstrappers
10 Cossack Squats
10 Elbow Punches w/ Empty Barbell
Into…
AMRAP x 3 MINUTES
5 BB RDLs
5 BB Hang squat clean
5 BB Push Press
5 BB Thrusters