WOD – Fri, Jan 6
Warm-up
SPECIFIC WARMUP
THRUSTER
5 muscle cleans
10 front squats
10 push presses
10 thrusters
LOADING UP
3-4 sets:
5-7 thrusters
– Rest about 1:00 between sets finding the heavy 15unbroken reps.
230106 WOD (Weight)
RX
For load:
15-12-9:
Thrusters
– Rest 2-3:00 between sets
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
<h3>INTENDED STIMULUS</h3><ul><li>Heavy is relative to each athlete’s capacity.</li><li>Increase loading across each set.</li><li>Each set should be unbroken, but failure to do so still counts as a set.</li><li>Rest at least 2:00 No more than 3:00 between sets.</li></ul>
FINISHER (Checkmark)
Accumulate:
30 low ring muscle-up transitions
Cool Down
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
30: chin over bar hold
30: squat hold in bottom/use pole
30: bar hang hold
30: squat hold in bottom/use pole
AMRAP 5 of:
10 alternating Samson stretches
5 push-ups to down dog
10 air squats
5 burpees over the barbell