WOD

Friday, April 5th

04/05/2019

WARMUP:

 

Double AMRAP Warmup (single light-moderate KB):

 

AMRAP x 5 minutes:

 

7 Cal Row (increasing in intensity)

 

5/5 Single Leg RDL

 

3 Inchworms

 

-directly into-

 

AMRAP x 5 minutes:

 

7 Cal Row

 

5/5 Single Arm Front Rack Squats

 

3/3 Single Arm Shoulder Press

 

 

 

Barbell Warmups:

 

Deadlift

 

5 Mid-shin to below the Knee DL

 

5 Below Knee to Above Knee

 

5 Above Knee to Hip

 

10 Deadlifts (2111 tempo)

 

Thruster:

 

5 Front Squats

 

5 Strict Press

 

5 Push Press

 

5 Thruster

 

5 Thruster w/ 2 seconds pause @ top of each

 

 

 

Sample loading strategy for DL & Thruster:

 

Min 1: empty barbell (10/6)

 

Min 2: light (8/5)

 

Min 3: light-moderate (6/4)

 

Min 5: moderate-heavy (5/3)

 

Min 7: heavy-max (5/3)

 

Min 9: max last attempt (5/3)

 

 

 

WORKOUT:

 

Part 1 –

 

ON A 10:00 RUNNING CLOCK:
Establish 5RM Deadlift
-Rest 5:00-
Part 2 –

 

ON A 10:00 RUNNING CLOCK:
Establish 3RM Thruster

 

PARTNER FINISHER:
2 ROUNDS FOR TIME:
200m Run
30 Air Squats
30 Up-Downs
*P1 completes a full round while P2 rests. Each partner completes 2 full rounds.