Performance and Fitness Notes
WOD 1 we are focusing on efficiency in our gymnastic pushing movements. The workout should be challenging but if you can’t finish an exercise within the minute then scale the reps.
WOD 2 is going to be a tight time cap for most so if you are breaking up your reps then use a weight where you can split them into big sets.
Performance
WOD 1
6 Rounds for Load
6 Upright Row
6 Front Rack Reverse Lunges
6 Thrusters
6 Back Squats
6 Bent Over Row
6 Push Jerk
20 Minute Time Cap
WOD 2
3 Rounds
AMRAP4
5 Cal
6 Thrusters @42.5/30
7 LBOB
2 Minute Rest
Fitness
WOD 1
6 Rounds for Load
6 Upright Row
6 Front Rack Reverse Lunges
6 Thrusters
6 Back Squats
6 Bent Over Row
6 Push Jerk
20 Minute Time Cap
WOD 2
3 Rounds
AMRAP4
5 Cal
6 Thrusters @30/20
7 LBOB
2 Minute Rest
Home WOD
3 Rounds
AMRAP 4
20 DU/SU
6 Thrusters
7 Burpees
2 Minute Rest