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WOD 082717: So Many Thrusters…


CrossFit: Skill: Bar Muscle Up – Strength Drills Super Set – 3 Rounds at Each Station (NOT FOR TIME) *5 Minutes to Go Over Everything *6 Minutes at Each Station A1) 5 x Snatch Grip Pull Ups (band or BW) A2) 5 x Knee Raises Off the Box or High Bar (with lean back kip)

CrossFit:
Skill:
Bar Muscle Up – Strength Drills
Super Set – 3 Rounds at Each Station (NOT FOR TIME)
*5 Minutes to Go Over Everything

*6 Minutes at Each Station
A1) 5 x Snatch Grip Pull Ups (band or BW)
A2) 5 x Knee Raises Off the Box or High Bar (with lean back kip)
A3) 10 x Banded Lat Pull Downs
(beginner from low bar – intermidate/adv. High Bar)

B1) 5x Kipping Levers
B2) 5-10 x Straight Bar Dips (Low Bar or From a Jumping BMU)
B3) 10/10 x DB Straight Arm Pull Backs @ AHAP

Conditioning:
20 Minute AMRAP
20 Thrusters (95/65#)
20 Pull Ups
20 Burpees

RX+
“SAGE”
20 Minute AMRAP
20 Thrusters (135/95#)
20 Pull Ups
20 Burpees

BootCamp:
WOD 1:
12 Minute AMRAP
5 Tire Flips
10 KB Swings (24/16kg)
15 Cal Row

WOD 2:
12 Minute AMRAP
5 Man Makers (25/15#)
10 Burpee Box Jumps
15 Double Unders (45 Singles/8 SSD)

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