Daily WOD for Wednesday 1-17-2018

WOD

Jan 16, 2018

 

Metcon: Don’t be deceived by the “7 mins” part. This one will bite you, so start slow and steady – you’ll appreciate it as the reps increase.

Warm Up (10 mins):
Rowling – Then W/ a BB: 5 Good Mornings, 5 Front Squats, 5 Strict Presses, 5 Thrusters

Mobility:
1:00 Front Rack Stretch – :30 ea Ankle Stretch – 1:00 ea Pigeon – :30 OH Wall Stretch – 1:00 X Band Steps

Skill (15:00):
1) Thruster: Grip – Elbow Position
Prep:
5 Pausing Front Squats
5 Push Press
5 Front Squats (Hybrid Grip)
5 Thrusters
Work Up to a Heavy 5 

WOD – 7 min AMRAP:

  • 3 Thrusters (L1 75/55 RX 95/65)
  • 3 Lateral Burpees
  • 6 Thrusters
  • 6 Lateral Burpees
  • **Add 3 each round

 

Coach’s Link

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle