Pre-Wod:
12 min AMRAP:
3 Inch-Worm-Up-Dawg
10 Pull-Up
10 Push-Up
10 WallBall
6 Turkish-Get-Up
15 PVC Passthrough
30 Sec. Thoracic Opener
4 Minute AMRAP (Row Technique):
Rowing, 1 Stroke Each Position:
Arms only
Arms and body
1/2 slide
3/4 slide
Full slide
Workout of the day for Thursday, September 24th, 2015:
A.
12 Min, Build to a heavy Split Jerk
B.
5 rounds total of (5 push-ups for each movement at maximum).
Scale to: 2 or 3 Push-Ups per movement, Or Bar Push-Ups.
Up-Scale (RX+) by wrapping a skinny band around your upper back and hook around your hands. Can anyone do all 5 rounds RX+?
Each round consists of:
5 regular ( Shoulder width)
5 wide
5 regular
5 staggered
5 regular
5 staggered
5 regular
5 diamond Push-up
5 regular
5 tricep push-ups (Elbow drops)
5 regular
= total of 55 reps per round