WOD, Aug 17th

Warm-Up
(12 MIN):
400m Run or Row
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Lateral Lunges
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 Plate Press Out (Light Weight #10 – #25)

10 Squats (2 Sec Down / Drive Up)
10 Plate Press Overhead (Light Weight #10 – #25)
https://www.youtube.com/watch?v=maz_-Qt5Gao
Strength Work
(22 MIN):
Strict Press (WENDLER 5/3/1)
3 set x 5 rep @ warm up weight (increase weight each set 55%, 65%, 70%)
1 set x 5 rep @ 75%
*REST 2 MINUTES
1 set x 3 rep @ 85%
*REST 2 MINUTES
AMRAP @ 95%

THEN:
Front Squats
5 set x 3 reps Building to a Moderate (70-80%) Weight

*WOD Perspective: Thruster, #115/80 (62% of 1RM Push Press) / (Rx+: #135/95 – 73% of 1RM Push Press)
*Be sure to use the restroom and set up for the WOD by the end of strength

WOD
200816
8 MIN AMRAP:
1-2-3-4-5-6…
T2B
Thruster, #115/80 (62% of 1RM Push Press) / (Rx+: #135/95 – 73% of 1RM Push Press)
Bar Facing Burpee
(Score = Total Rds + Reps)
WOD DETAILS
*Athletes will have 8 minutes to complete as many rounds and reps as possible.
*Athletes will complete 1 T2B, 1 Thruster, 1 Bar Facing Burpee. This is 1 round. All movement reps increase by 1 rep each round.
*The score will be total complete rounds + any additional reps. So, if you were on the 6’s and completed 1 T2B, your score would be 5+1.
Movement Descriptions:
*T2B: https://www.youtube.com/watch?v=_03pCKOv4l4
~~T2B Tip/Tricks: https://www.youtube.com/watch?v=GA4VLp_8OqU
*Thruster: https://www.youtube.com/watch?v=L219ltL15zk
~~Be sure to get your head through your arms at the top of the rep
*BF Burpee: Athlete face the bar, feet jump back, chest contact the ground, jump/or step in, both feet jump over the bar to finish the rep.
~~Tip: https://www.youtube.com/watch?v=zPdzNA3czkM
Movement Variations:
*T2B
~~Hanging Knee Raises or Hanging Straight Leg Raises
~~T2KB or Sit-ups
*Thruster
~~Single or Double DB Thrusters or Wall Ball Thruster
*Bar Facing Burpees
~~Burpees off of a box (https://www.youtube.com/watch?v=5ES7CLJh_5k)