WOD: 2 Rounds
400 M Run
40 Thrusters 75#/55#
*Goal: unbroken on thrusters for as long as possible
Gymnastics: Alternating Every 30 Seconds for 15 Minutes:
Strict HSPU
C2B (butterfly/kipping)
*You choose reps, I recommend 3-6 for the HSPU and 5-10 for the C2B
Strength: Tabata Deadlifts
*You choose weight, think of being able to get 4-5 reps every :20 seconds
Split Jerks - 4 sets of 5@105# (65%) - worked on footwork and speed
ReplyDelete16 min EMOM
Odd: AMRAP - 5 burpees to target, 5 Thrusters @ 65#
Even: Rest
For the first 5 rounds I was able to get through 2 sets of thrusters, but by the last three, I could only get 8 or 9 thrusters total.
Shoot - forgot the Back Squats - just did 4 sets of 5 at 155#
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