Call Us: (919) 907-1233

WOD for 060418

3
Jun

WOD for 060418

Strength:

Push Jerk/Split Jerk

EMOTM x 6

3 Push Jerks at 65-75%

-Rest 2 minutes after the 6th set-

EMOTM x 6

1 Split Jerk at 75-85%

Conditioning

For Time: (50) Thrusters  (12 Minute Cap)

0:00-3:00– EMOM (30) Double Unders

3:00-6:00– EMOM (10) Bar Over Burpees

6:00-9:00– EMOM (20) Double Unders

9:00-12:00– EMOM (8) Bar Over Burpees

 

L1: 135/95, DUs, Lateral Bar Over Burpees 

L2: 95/65, DUs, Lateral Bar Over Burpees

L3: 75/55, 1/2 attempts (+) 1/2 Singles, Bar Over Burpees, 3:00-6:00 Burpees (6), 9:00-12:00 Burpees (4)

L4: DB Thrusters, 1:2 Singles, Regular Burpees, 3:00-6:00 Burpees (6), 9:00-12:00 Burpees (4)

 

You will complete 50 Thrusters for Time

 

But, at the top of each minute you must complete the listed work before you may begin thrusters.

 

Ex: 3,2,1 GO.. You do 30 double unders, and then you can start your thrusters

At minute 1:00, you must put the bar down and do another 30 double unders

 

After 3 minutes, the required buy in changes

 

3:00: Now you must do 10 lateral over the bar burpees before you may start thrusters..

 

As soon as you finish 50 thrusters, your workout is over! GO FAST DON’T STOP

Leave a Reply