WOD, Jan 21st

Warm-Up
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 Lateral Lunges
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 EB Hang Power Clean
5 EB Front Squats
5 EB Push Press
Strength Work
STRICT PRESS + PUSH PRESS (22 MIN):
*Warm up to a moderate weight for Strict Press, THEN:
3 sets x 3 reps @ moderate weight, THEN:
*Push Press, adding weight each set
3 sets x 3 reps working to a heavy weight
**Be sure to warm up front squats
**WOD Perspective: Approx. 85% of Clean+Jerk 1RM
WOD
200120
“THE BROKEN THRUSTER HILL”
For Time:
2-4-6-8-10-8-6-4-2 reps of:
Front Squats, #205/135
Push Press, #205/135
(24 MIN TIME CAP)
WOD DETAILS
*Athletes will complete this WOD for time.
*This is a heavier barbell WOD
*Athletes needs to choose a weight that allows them to main technique and form.
*Athletes need to be able to do the set of 2 and set of 4 unbroken, resting between FS and Push Press is allowed.
WOD VARIATIONS:
Scaled:
*Lighter Barbell Weight
Baby Bumpers:
*Lighter Barbell Weight or substitute barbell for dumbbells
Extra
Accessory Work
4 RDS (NFT):
“SUNS OUT GUNS OUT”
10 BENT OVER ROW (Barbell or DB)
10 CHIN UPS (REVERSE GRIP)
10 EMPTY BARBELL CURLS
10 ARNOLD’S PRESS