Monday 1/16/17 - Quick Moving and a Heavy Thruster

January 16, 2017

 

MAIN WOD:

W: 6:00 EMOM: 20 SU + 10 DU + 5 TU 

Pull Up Skill Progression

 

M-1: 20:00 EMOM:

ODD: 3-5 Weighted Pull Ups (moderate)/Strict Pull Ups/Self-Assisted Pull Ups

EVEN: 3-5 Thrusters, Build to Heavy Set of 3

 

M-2: 4 Rounds For Time:
5 Thrusters, 185#/125#
50 Double Unders
25 AbMat GHD Sit-ups

 

OPTIONS:

Level 2:

4 Rounds For Time:
5 Thrusters, 135#/95#
50-30 Double Under Attempts
25 AbMat Sit-ups

 

Level 1:

4 Rounds For Time:
5 Thrusters, 115#/75#
150 Single Unders
25 Sit-ups

 

FITNESS CLASS:

W: 6:00 EMOM: 20 SU + 10 DU + 5 TU 

Pull Up Skill Progression

 

F-1: 20:00 EMOM:

ODD: 3-5 Weighted Pull Ups (moderate)/Strict Pull Ups/Self-Assisted Pull Ups

EVEN: 3-5 Thrusters, Build to Heavy Set of 3

 

F-2: 4 Rounds For Time:
10 Thrusters
20 Double Unders/60 Single Unders
25 Sit-ups

 

WEIGHTLIFTING (6:30pm with Jess)

Every 90s x12: 

Power Snatch + Snatch

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