9/19/13 – Thursday

Written by Joey Tudela. Posted in Fitness

ATTENTION: 7:30 AM MONDAY – FRIDAY CLASS WILL BE CANCELLED FOR THIS WEEK. WE APOLOGIZE FOR THEĀ INCONVENIENCE THIS MAY CAUSE. PLEASE ADJUST YOUR SCHEDULE AND TRY TO MAKE IT TO THE OTHER CLASSES WE HAVE. THANK YOU FOR YOUR UNDERSTANDING.

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

6 Pull-ups
8 Walking lunges
10 PVC thrusters (Focus on HIGH elbows and your rhythm)

Note: Not for time. Perform some good to perfect form on all movements.

WOD

A.
Three sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
(try to exceed weight from 4/3/12)
Rest 2 minutes

B.
Three rounds for time of:
135/95 lbs Thrusters x 10 reps
Pull-Ups x 10 reps
300 Meter Run

* Scale down if 135 lb thrusters are 80 – 90% of your thruster 1 RM. You should be able to hit 5-7 Thrusters with the weight you pick.

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