Throat Punch Thursday 3-15-2018
Open Cycle W4D4 STR: Snatch WOD: Review MB Cleans 8 RFT: 12 Walking Lunges 9 T2B 6 MB Cleans (20/14) CO: 5 min Recovery Row
Open Cycle W4D4 STR: Snatch WOD: Review MB Cleans 8 RFT: 12 Walking Lunges 9 T2B 6 MB Cleans (20/14) CO: 5 min Recovery Row
Open Cycle W4D3 STR: Split Jerk WOD: Lindsay’s BDay WOD: 3 RFT: 1 Heavy Sled Push 4 Push Jerks (135/95) 19 KBS (2/1.5) 90s Plank Hold CO: EMOM 5: 10 Burpees
Open Cycle W4D2 STR: Front Squat WOD: 3 RFT: 20 WB 20 GHD Sit-ups 15 Ring Dips CO: 6 Rounds: 100m Run :20 Rest
Open Cycle W4D1 STR: Clean WOD: Review OHS 4 RFT: 400m Run 12 OHS (75/55) CO: 6 Rounds: :30 Row (moderate pace) :30 Rest
9-12 Open Workout 18.3 10:30-11:30 Yoga
Open Cycle W3D5 STR: CJ Complex WOD: 4 RFT: 12 Burpee BJO (24/20) 200m Run 12 DB STO (50/35) (6/6) CO: 1 min calf stretch (each side) 1 min shoulder opener (each side) 1 min lizard pose (each side)
Open Cycle W3D4 STR: Clean + Jerk WOD: AMRAP 10: 50m Farmer Carry (1.5/1) each hand 25 DUs 15 Hang Cleans (95/65) CO: 2000m Recovery Row
Open Cycle W3D3 STR: Press WOD: Every 3:00 for 15: 10 Cal Row 100m Run 10 GHD Sit-ups CO: 200m FC
Open Cycle W3D2 STR: Back Squat WOD: For Time: 12-10-8-6 Hang Snatch (95/65) BMUs Lateral Burpees over bar CO: 2 Sets: 200m Run 400m Row Rest 1:00
Open Cycle W3D1 Option 1/18.2 WOD: “18.2” 1-2-3-4-5-6-7-8-9-10 DB Squats (50/35) Bar Facing Burpees 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Option 2/No Repeat STR: Snatch WOD: 4 RFT: 200m Run 12 KBS (1.5/1) 12 CTB Pull-ups CO: 40 Cal Row or Bike