Skill:
Thruster Progression w/ PVC/Barbell + Complex Review
Strength:
Back Squat
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x5@75%ww
1x3@85%ww
1x1-3@95%ww (no AMRAP)
REST
1xAMRAP@75ww (deload set)
WOD:
5RFT:
Alt. Sprint Effort**
9 Thrusters @50-60% / 2-3 UB Rds (115/75)
Alternating Sprint Effort: 200m Sprint / 250/200m Row / .5/.4 Km Bike / 60 Doubles or 120 Singles (approx 45 sec effort)
@Home / Scaled option:
5RFT:
Alt. Sprint Effort**
10 (5R/L) 1-Arm Thrusters (50-53/30-35)
Alternating Sprint Effort: 200m Sprint / 250/200m Row / .5/.4 Km Bike / 60 Doubles or 120 Singles (approx 45 sec effort)
NOTES: Score Time and record Thruster weight. Athletes must alternate between at least 2 sprint efforts.
Accessory Work:
Mobility / Pre-Hab (Levi):
3 Rounds
10 (5L/R) Kettlebell windmill
:15 seconds Calf/ankle stretch
Conditioning:
For Time:
15 Wall Walks / Partial Wall Walk / Box Wall Walk / Floor Wall Walk
**60 sec Sandbag Bearhug (150/100) Hold**
NOTES: Score Time, athletes will complete 5 Sandbag Bearhug holds after 3rd WW, 6th WW, 9th WW, 12th WW, and 15th WW. Time ends after the final sandbag hold.