Friday, November 3rd
Strength: Treat todays strength like a competition. Take time to warm-up and review thruster technique. Athletes need to be aggressive coming out of the whole with their front squat into their press. Also, know you can drop the once it gets heavy. There will be a 2:00 transition in which athletes will then complete max burpees between both athletes in 2:00. This is merely to serve is a thorough CNS warm-up for “Jackie” and elevate your athletes heart-rate.
Metcon: This workout should be an all-out sprint. Thrusters need to be light and able to be done in big sets. As a rule of thumb the weight should light enough that athletes feel they could go UB for all 50 reps when they are fresh because after their 1k row that will not be feasible.
Strength
1RM Thruster
2:00m Max Burpees
WOD
For time:
• 1000m row
• 50 Thruster 45/35
• 30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)