WOD, Sept 8th

Warm-Up

(10 MIN):
200m 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 Cobra Press
10 Thread the Needle (5 Right / 5 Left)
5 Pause Squats (Down / 3 Sec Hold / Drive Up)
5 Inchworms + Push-ups

Strength Work

(24 MIN):
Strict Press (WENDLER 5/3/1)
3 set x 5 rep @ warm up weight (increase weight each set 55%, 60%, 65%)
1 set x 3 rep @ 70%
*REST 2 MINUTES
1 set x 3 rep @ 80%
*REST 2 MINUTES
AMRAP @ 90%

THEN:
Pause Front Squats
5 set x 3 reps Building to a Moderate (70-80%) Weight
~~A FULL 3 SECOND PAUSE IN THE BOTTOM

*WOD Perspective: Thruster, #95/65 (50% of 1RM Push Press) / (Rx+: #115/80 – 62% of 1RM Push Press)
*Be sure to use the restroom and set up for the WOD by the end of strength

WOD200907

For Time:
21-15-9
Thrusters, #95/65 – 50% of 1RM (Rx+: #115/80 – 62% of 1RM)
BOTB
(15 MIN TIME CAP)

WOD DETAILS

*Athletes will complete the WOD for time.
*Athletes will complete 21 reps of Thrusters, 21 reps of BOTB, then 15 reps of Thrusters, 15 reps of BOTB, and then lastly 9 reps of Thrusters, and 9 reps of BOTB.
*Burpees are lateral to the bar

Movement Descriptions:
*Thruster: https://www.youtube.com/watch?v=L219ltL15zk
~~Be sure to get your head through your arms at the top of the rep
*BOTB: https://www.youtube.com/watch?v=H6N_xZpDXJM
~~TWO FEET TAKE OVER / BOTH FEET LAND TOGETHER

Movement Variations:
*Thrusters
~~Single DB Thruster
~~Med Ball Thruster
*BOTB
~~Burpee off the box