Work HARD in silence. Let SUCCESS be your noise.

-200 m Run/ 300m Row/Ski/ 5 cal Bike
- Couch Stretch
- Pigeon Stretch
- Flamingo
- 10 Toes to OH into V-sit
- Wrist Ext x 10 shifting each direction

WOD Brief (10 min)

5 x 3 Front squat and thruster

BASE Camp- L-sit 30 sec, 10 pulses in L-sit and increase by 10 each set every 90 sec


FRONT SQUAT + THRUSTER Complex


On the 1:30 x 5 sets:
0:00
1:30
3:00
4:30
6:00

1 Pausing Front Squat
1 Front Squat
1 Thruster

Seated Athlete- Clean Shrug, Clean  High Pull, Clean into strict Press

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Workaholic

3 ROUNDS:
30/20 cal Row
15 Chest to Bar Pull-ups

Directly into.....

3 ROUNDS:
20 Alternating Dumbbell Snatches   50/35
15 Thrusters   95/65

Base Camp- 15 cal Row, 15 Ring Rows, 20 Kettle Bell Swings, 15 Goblet Squats
L1- 15 cal Row, 15 Ring Rows, 20 Alt DB Snatch 10/5, 15 Thruster 15/pipe
L2- 20/17 cal Row, 15 Pull up strict w/ band, Alt DB Snatch 25/15, Thruster 35/15
L3- 20/17 cal Row, Pull ups, Alt DB Snatch 35/25, Thruster 65/35
L4- As Above
Seated Athlete- 15 cal Ski, 15 Pull Ups, 20 Alt DB Snatch 5#, 15 Hang Cleans
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Odd Object Conditioning

OPTIONAL:

3 Giant Sets:
100' Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-Ups   24/20

Rest 2 min Between Sets

REQUIRED
- Hip Flexor stretch w/ band on rig
- Bully Band Stretch w/ band at shoulder and strap for overpressure into Sh IR
- Flamingo
- Hamstring Stretch w/ strap that does NOT stretch
Roll out as needed, IT band especially  :)
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Comments

Dan Wischmeyer

Dan Wischmeyer 1 week, 6 days ago / Reply

Front squat and thruster: 155 lbs

Dan Wischmeyer

Dan Wischmeyer 1 week, 6 days ago / Reply

Workaholic: 24:46
Notes: Mostly chest to bar

Tyler Pickett

Tyler Pickett 1 week, 6 days ago / Reply

Workaholic: 23:40
Notes: 3 rds 15 Cal ski 15 pull ups 3 rds 20 DB snatches 15lbs 15 cleans 15lb

Phil Haas

Phil Haas 1 week, 6 days ago / Reply

Odd Object Conditioning:

Phil Haas

Phil Haas 1 week, 6 days ago / Reply

Workaholic: 17:48

Phil Haas

Phil Haas 1 week, 6 days ago / Reply

Front squat and thruster: 105 lbs

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