Thursday 010318

45:00 @ 6: 

Assault Bike .6mi 

90/90 Breathing w/Hip Lift, 2x5 Reps 

100-200 Single Skips

Quadruped Thoracic Rotations, 10/side 

Row 500m 

20mDeath March (light DBs or no weight)

During the Open, Thursdays will be an aerobic maintenance and recovery day. An alternative workout for those not interested in the active recovery WOD/Prehab will be posted as well. The recovery WOD would be good for any of you, even those who are not doing the Open.


A) Power Clean & Jerk


Crisp, technical lifts. This is just skill maintenance. Athletes with an established 1RM FULL clean and jerk should work between 65-75%. Athletes without an established 1RM should use a weight that allows for great mechanics and technique practice, without pushing the load.

B) 21-18-15-12-9-6-3 For Time:

Wall Ball


TIMECAP: 15:00