Friday February 12th WOD

Warm up:  4 minute Partner jog (indoors) followed by:

-3 rounds of 10 OH lunges 45/35, rings rows and push ups

 

Mobility/WOD prep:  15 minutes

 

LV. A Conditioning 1.  8 minute EMOM

-Even minutes:  5/4 Box Jumps 30/24” (5-m, 4-f)

-Odd minutes:  10/5 C2B Pull ups (kip or butterfly)

-Rest 2 minutes then perform:

 

LV. A Conditioning 2.  6 minutes to establish a 1RM Thruster

-Rest 2 minutes then perform:

 

LV. A Conditioning 3.  For time (performed as a couplet)

5-10-15

-KB Thrusters 53/arm, 35/arm (sub DB if needed)

30-50-75

-DU’s

 

LV. B and C Conditioning 1:  8 minute EMOM

-Even minutes:  8 Pull ups (banded/unbanded)

-Odd minutes:   6 Box Jumps 20/18”

-Rest 2 minutes then perform

 

LV. B and C Conditioning 2:  6 minutes to establish a 1RM Thruster

-Rest 2 minutes then perform:

 

LV. B and C Conditioning 3:  For time (performed as a couplet)

10-10-10

-Thrusters 75/55, 55/35, 45/15

100-100-100

-Single Unders

 

Post:  Yoga series x5 + foam roll

Nick ProhaskaComment