Warm Up:
On a 7:00 clock:
:30 jumping jacks
10 groiners
10 PVC good mornings
:30 air squat
10 pass thrus (PVC)
10 overhead squats (PVC)
Skill Work:
EMOM 10:
1 thruster
WOD:
For time:
15 thrusters (95/135 lb)
30 GHD sit-ups
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups
Time Cap: 10 Minutes
Intermediate:
For time:
15 thrusters (65/95 lb)
30 GHD sit-ups (to parallel)
12 thrusters
24 GHD sit-ups (to parallel)
9 thrusters
18 GHD sit-ups (to parallel)
Beginner:
For time:
15 thrusters (35/45 lb)
30 sit-ups
12 thrusters
24 sit-ups
9 thrusters
18 sit-ups
Movement scaling options:
Thruster: load, DB options, front squat, push press
GHD Sit-Up: partial range of motion, weighted sit-up, v-up
Limited Equipment Option:
For time:
15 DB thrusters
30 weighted sit-ups (14/20 lb)
12 DB thrusters
24 weighted sit-ups
9 DB thrusters
18 weighted sit-ups
Cool down:
Accumulate:
1:00 pigeon stretch / side