WEDNESDAY (03 FEB 2016)


Warm-up Run Stair Loop
Or
Run 3 laps in Hayes
-20 Lunges (F & B)
-20 Air Squats
-5 Inch Worms
-10 Burpees
Location Outside 3rd Floor WR
Strength / Skill Thrusters
Location 3rd Floor Gym
Beginner Establish a working 5RM Thruster.  Start with bar.
Proficient Establish 5RM Thruster in no more than 5 jumps.
Competitor Establish 5RM Thruster in no more than 5 jumps.
WOD Location 3rd Floor Weight Room
Equipment In Room
Beginner
Level 1
21-15-9
Thrusters (75/45)
Sit-ups
Proficient
Level 2
21-15-9
Thrusters (95/65)
Sit-ups
Competitor
Level 3
21-18-15-12-6
Thrusters (95/65)
Sit-ups
Substitutions / Notes Use ab-mat for sit-ups if possible.
 
 
 

1 comment:

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