Thursday, January 10, 2019

Warm-up:
WOD – 2 rounds
  • 20 DU or 50 SU
  • 20 SB Thruster
  • 20 SB Overhead Ext.
 
 
MetCon:
RX
for time
 
  • 20/15 cal. Bike
  • 40 DB S2O 80/50
  • 30 Reverse Lunge
  • 20 DB Burpee 80/50
  • 10 DB Thruster 80/50
  • 50/35 cal. Row

Fitness/Recovery
for time
 
  • 20/15 cal. Bike
  • 40 DB S2O 50/30
  • 30 Reverse Lunge
  • 20 Push-up
  • 30 DB Goblet Squat 25/15
  • 50/35 cal. Row

Powerlifting

Thursday – Dynamic Effort Lower Body
 
  • Wide Stance Box Squat – 8 x 3 @ 60% EMOM
  • Speed Pull Sumo Deadlift – 10 x 2 @ 60% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4 x 10
  • Banded Pull-through – 75 ea.