12.17.2018 WOD

16
Dec

12.17.2018 WOD

A. Mobility

B. Primer
Row 500m
3 rounds
3 kneeling jump to box +
6 tempo 31×1 goblet squats+ 4 kb thrusters/arm + 20 sec side plank

Followed by, 10 minutes to work up to a moderately heavy 3-rep Max Thruster

C. WOD
8 min AMRAP
1-2-3-4-5-6-7-8-9-etc…
OH KB lunge (53/35)
Bar muscle up
(per leg = round of 1 means 1 rep per leg for total of 2 reps)
Bar Muscle Up (2-to-1 chest-to-bar pull-up or jumping pu. No bands)

-rest 5 min-

8 min AMRAP
40 cal row – “buy in”
3-6-9-12-15-etc…
Thrusters 96/65
Bar facing burpees

After you have finished the “buy-in” you move onto the increasing rep rounds. Whatever time you have left in the 7min total after completing the Calories on the Rower is your time to complete rounds of the couplet.