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Road to the Open Day 15- 1/29/14

Warm-up:

Coach’s Choice.

 

Strength:

Superset-

Thruster

Pull up

Take 20 minutes to work up to a PEAK thruster from the FLOOR. Advanced athletes should perform sets of 5 weighted pullups (sub negatives)in between each set of thrusters. After 20 minutes, drop to 80% of the best thruster and perform 3 thrusters EMOM for six minutes.

Metcon:

10-9-8-7-6-5-4-3-2-1

Thrusters (135/95)

Knees To Elbows

Every time you put the bar down on  the thrusters or come off the bar on the KTE you get 10 points. At the end of the workout the number of points you have is the number of sit-ups you have to do to stop your clock.

January 28, 2014 | News | 0

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