WOD – Sat, Aug 2
Intent
Warm Up (Checkmark)
Warm-Up (0:00–13:00):
General (0:00–8:00):
2 Rounds:
- 10 Air Squats
- 10 Ring Rows
- 10 Push-Ups
Specific (8:00–13):
- 3x 5 Thrusters Building to workout weight
- 3x 5 Low Box Jumps/ workout height/ fast
Primer:
- 5 Thruster
- 5 Box jump
- 5 Cal Row
Conditioning (Calories)
RXConditioning (15:00–50:00):
Alternating 3:00 Rounds x 5 each (30:00 Total):
Partner A:
- 15 Thrusters (95/65)
- 15 Box Jump Overs (24/20)
- Max Cal Row in remaining time
Partner B:
- Rest
Switch every 3:00
Intermediate:
75/55 Thrusters, lower height jumps or reduced reps.
Baseline:
45/35 Thrusters, step-ups
Cool Down (Checkmark)
Bring your hard hat and lunch pale today! Partners alternate efforts to keep intensity high and recovery built in. Moral support will be necessary for this grind. We’ve got 2 options here, be pinned against your partner like a 1 on 1 style throwdown to see who gets more calories OR use your sum to compare to the other squads that show up today. The barbell light should be suitable for unbroken but challenging reps to help provide appropriate stimulus.