180314

Warm-up
2 Rounds:
Core bracing 5s/5s x5,
Standing knee grab+reverse lung+twist x3/side,
3 Rounds:
Hinge with dowel,
20 KB swings
Strength
Front Squat 6×3
WOD
EMOM to fail:
5 Thrusters,
5 Burpees over the bar,
5 Chest to bar
*Add 10/5 pounds to your thruster bar every round
Scaled option
5 Rounds for time:
5 Thrusters
5 Burpees over the bar
5 Pull-ups
*Add 10/5 pounds to your thruster bar every round

POPULAR Posts

September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10

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