 | WOD Blog |  |
Mon, Jan 10 |
 | Welcome: Ashley W |
011022 Workout
Cardio,Strength: Time
Workout
WARM-UP
3 SETS (8:00 CAP)
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Over the Bar
*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
| 0% |  | |  | 0% |
| 1st | 5+1 | Ashley W Mon, Jan 10, 2022 |
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