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Friday 3.24.2017

Friday 3.24.2017

WOD Strategy:

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-This is definitely a “BE SMART” workout. Stick to sets that make sense to YOU

-Pace is the name of the game

-Make up time by going fast at the movement that you are good with

-Set up is key. Place the bar in front and jump rope behind you.
Movement Specifics:

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Thrusters- 1 or 2 sets max

-Remember to rest at the top of the rep of the Thruster

-If it taxes your shoulders to rest at the top of Thruster, put the bar down

-Control the last rep to the ground. Keep it in the place where you start.
Double Unders- Break into manageable reps dependent on skill

-Small goals get you to the number you want without missing

-Jump with feet together and relax your shoulders!!!!

-Save your shoulders for the thrusters. Use your wrist!
REMINDER: IT’s NOT HOW YOU START! IT’s HOW YOU FINISH!

-Drink lots of water and eat well!

Warm Up: 5 Rounds

:30 seconds on/:30 seconds off

-Single Under on the Odd Rounds

-Double Under on the Even Rounds
Dynamic: PVC or Barbell

10 reps (**each leg if single leg or arm mechanic)

1- Squat with barbell on knees – Rotate Left and right

2- Strict press

3- Front Rack Shoulder Rotation 

(Place the bar in the front rack and rotate arms forward and backward as far as you can go)

4- Front Squat

5- Back Squat Thruster
Specific: Thruster Practice

Load a Barbell with WOD Weight – 3×3-reps 

WOD Score: FOR TIME… NO TIME CAP
Mobility: 

Barbell Smash for 5-minutes

Banded Couch Stretch on the Rig 2.5-minutes

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