WOD: Thursday

Members check out warm-up/WOD Brief & movement video. Be sure to book in for Zoom session on members Facebook page.

Warm-up:
Run/Row/skip 2 minutes.
then,
2 rounds of:
Dynamic hips x 10
Plank to Front Support x 5
40 seconds High knees/Boots to Glutes

3 rounds of:
5-7 Goblet Squat/Front Squat (light)
5-7 Push Press
20 second Plank

Work your weight up for thrusters.

Workout:
Four rounds for time of:
25 Thrusters *
60 second plank hold
Run 400m

*Repetitions for thrusters have been selected to accommodate for lighter loads of Dumbbells and Kettlebells.
Barbell: If you are able to go heavier on a barbell choose a weight that allows for 15 repetitions to be completed in no more than 2 sets on your first round.
*Plank- aim or unbroken on all rounds
*400m run is designed to be between 1.45-2.00 minutes of work. Set your distance by establishing 1 minute out (=1 minute return) during your warm up.

*Four rounds allows you to push relatively hard on all elements. Be sure you can get straight onto the thrusters following your run.

*Record your time/equipment and weight.

Photo: A picture tells 1000 words Lloyd.

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