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Wednesday 13 September Cardio blast warm up… 4 x 1 minute max effort assault bike or row for calories. Record each effort. Rest as necessary to go again at max effort. 15 minutes to complete THRUSTER TEKKERS & MOBS - 15 mins L1: If you have no mobility issues that impair your front rack, do 4 x 11 thrusters unbroken, Start light, finish slightly heavier than your WOD weight L2: 6 empty bar thrusters between each round of mobility - roll back/tspine with foam roller, then peanut - 2 mins tricep smash on a barbell - 2 mins lacrosse ball in inner shoulder Fran 21-15-9 Thrusters @ 42.5/30kg Pullups 10 minute cap This workout is meant to be a ballsouttilyoudie SPRINT. - go LIGHT - scale your pullups to be doable in 3x7, 3x5, 3x3 at least  |
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July 2018
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