WOD

Wednesday, March 13th

03/13/2019

WARMUP:

 

3 Rounds (increase effort each round):

 

200m Run

 

15 Air Squats

 

10 DB Strict Press (light)

 

5 Burpees

 

 

 

DB Thruster Progression:

 

7 DB Front Squats (elbows high, full ROM)

 

7 DB Push Press (timing & using hips to drive DBs up)

 

7 DB Thrusters (timing, connecting the two movements together, avoid crashing at the bottom of the squat & focus on cycling the reps)

 

WORKOUT:
TRIPLE AMRAP
AMRAP x 8 MINUTES
200m Run
10 DB Thrusters (40/30)(20/15)
8 Box Jump Over (24/20)
-Rest 1:00-
AMRAP 6 x MINUTES
100m Run
8 DB Thrusters (40/30)(20/15)
6 Box Jump Over (24/20)
-Rest 1:00-
AMRAP 4 x MINUTES
50m Run
6 DB Thrusters (40/30)(20/15)
4 Box Jump Over (24/20)

 

UPPER BODY PUMP:
3 SETS:
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl
-Rest as Needed b/t Sets-
*Reps must be done unbroken