WOD WOD, August 17, 2023

WOD – Thu, Aug 17

Warm-up

3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation

AMRAP 4:
10 mountain climbers
10 air squats
5 push-ups to down dog
5 glute bridge

ROPE CLIMB PROGRESSION
2 Rope pull-to-stand
2 Hang + foot lock
2 Foot lock + 1 pull
Rope climb practice

SPECIFIC WARMUP

THRUSTER PROGRESSION
5 Red banded BB front squat
5 Wide stance BB push press
5 BB Thrusters (red band off add light weight)
3-5 Cycling thrusters

MINI ROUND

2 sets:
5 thrusters (workout weight)
1 rope climb or scaling option
– Rest 1:00 between sets.

“2016 REGIONALS EVENT 7” (Time)

For time:
21 thrusters (65/95 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

INTERMEDIATE

For time:
21 thrusters (55/75 lb)
1 rope climb
15 thrusters
1 rope climb
9 thrusters
1 rope climb

BEGINNER

For time:
21 thrusters (35/45 lb)
3 rope pull-to-stands
15 thrusters
2 rope pull-to-stands
9 thrusters
1 rope pull-to-stand

INTENDED STIMULUS

Finish in less than 10:00. Advanced athletes may go sub 5:00.

Complete the thrusters in 1-3 sets and 1:30 or less (Rounds of 21 and 15).

Perform the first set of rope climbs in under 1:30.

FINISHER (Checkmark)

Accumulate:
2:00 L-sit hold or Hanging L-sit
– Scale to complete in sets of :15 or more.

Cool Down

3-4:00 Flush walk, bike, rower
into.

Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold