A. Power Clean & Push Jerk *Three cycles of 70-80-90%
B. 50/20, 40/16, 30/12, 20/8, 10/4 reps for time of: Double-unders/Burpees
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WOD: Thursday
Members check out warm-up/WOD Brief & movement video. Be sure to book in for Zoom session on members Facebook page. Warm-up:Run/Row/skip 2 minutes.then,2 rounds of:Dynamic hips x 10Plank to Front Support x 540 seconds High knees/Boots to Glutes 3 rounds of:5-7 Goblet Squat/Front Squat (light)5-7 Push Press20 second Plank Work your weight up for thrusters. Workout:Four rounds for time of:25 Thrusters *60 second plank holdRun 400m *Repetitions for thrusters have been selected to accommodate for lighter loads of Dumbbells and Kettlebells. Barbell: If you are able to go heavier on a barbell choose a weight that allows for 15 repetitions to be completed in no more than 2 sets on your first round. *Plank- aim or unbroken on all rounds*400m run is designed to be between 1.45-2.00 minutes of work. Set your distance by establishing 1 minute out (=1 minute return) during your warm up. *Four rounds allows you to push relatively hard on all elements. Be sure you can get straight onto the thrusters following your run. *Record your time/equipment and weight. Photo: A picture tells 1000 words Lloyd.