Thruster - 1RM
170lbs
Thruster 3x2 @ 85% – 90%
145
2x2 at 150
WOD 1: METCON (TIME)
7 Minutes to Complete
5 Rounds
5 Bench Press Bodyweight/75% BW
7 Chest to Bar Pull Ups
Choose a weight/modification that will allow you to finish under the time and rest. Be smart, this will be tough. After 7 minutes, move to WOD 2.
WOD 2: METCON (AMRAP – REPS)
AMRAP in 5 Minutes
20 Double Unders
20 Box Step Ups 20/20
20 Calorie Row
Rest 2 minutes, move to WOD 3.
WOD 3: METCON (TIME)
7 Minutes to Complete
3 Rounds
20 Russian Kettlebell Swings 1.5/1 pood
20 Sit Ups
10 Ring Dips
5:21
118 reps
4:04
No comments:
Post a Comment