Wednesday...Hump Day...Mid-Week... Whichever way you want it... The weekend is in sight and you start to feel excited, anxious or wound up for what is about to come. 10K, Half, Bike Rides...
Warm-Up:
50 Sit Ups to Pancake Stretch
6 Minutes of Jump Rope (90s Double Bounce, 90s Single Jumps, 30s REST, 30s Left Leg, 30s Right Leg, 90s Bicycle, 30s REST, 30s Double Unders)
50 Sit Ups to Pike
THRUSTERS
3-3-2-2-1-1-1 (for 1 Rep Max Thruster)
Then... EMOM for 8 Min. ~ 2 Thrusters (70% 1RM)
50 GHD Sit Ups
50 GHD Back Extensions
Britt ~ 165#
Feidt ~ 175#
Syd ~ 205#
Hansen ~ 205# / *10
Fiegel ~ 225# / *12
Reeder ~ 195# / *7
Sneen ~ 145# / *12
Garski ~ 165# / *5
Biba ~ 165# / *7
Ty ~ 125#
*On the 8th minute of the EMOM, these guys went for MAX # of thrusters within the minute...
Great WOD today...These are the WOD's that I miss...2-3 more weeks before working pure strength like this for me. Warm-Up was good & I need to work the flexibility more!
JIGSAW in 10 Days!
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