Friday 1.29.21

*Open style workout today! Open workouts planned for the remaining Fridays before the Open. We have a fun game to decide what workout we do:)

GROUP PREP

2 min cardio

Line Drills:

High Knees

Butt Kickers

Toy Soldiers

Cradle Stretch

3 Air Squats + Broad Jump

Inchworms back

Barbell Warmup + Squat Clean + Push Jerk

STRENGTH

E2MOM x 5 (10 min)

3 Front Squats + 1 Jerk

*Must be cleaned from the ground. Use this time to find a good starting weight for Part 2 of the WOD. Remember- your body will be fatigued at that point 🙂

WOD

Part1:

On The 0:00..
5 Rounds:
20/15 Calorie Row
10 Thrusters 95/65lb Fit 65/45

Part2:

Until the 15:00…Thruster Complex
In the time remaining after finishing Part 1, build to a Heavy Complex:
3 Front Squats
1 Jerk

*Note: The second part of this workout starts immediately at the finish of the first part. You have only 15 minutes to finish both sections. Scale your rounds to make sure you have enough time for an attempt at the strength complex.

Mobility

Mandatory Foam Rolling 10 min