PRIMER:
3 Minute Row
4 Rounds
20s Hang
1-2 Wall Walks
5 Thrusters (empty barbell)
STRENGTH:
Thrusters EMOM x 5-4-3-2-1 Climbing In Weight
Let’s prep the body so it’s handled something heavier so 90 lbs feels really light.
WVG E3 WOD:
For Time: 10-9-8-7-6-5-4-3-2-1
Wall Walks
Thrusters @ 95/65
Time Cap: 20 Minutes
*Wall Walk Standards: Each rep starts and ends with you lying down with your chest, feet and thighs touching the ground. If you want to practice the true standard it is touching the tape line 10 inches from the wall.
Modifications: If you’re modifying let’s get up to where we can for the Wall walks. Anything less than the full range of motion is scaled.
5 Ft of Bear Crawl where your hands start behind the line and feet end in front of the line are also acceptable. You are responsible for upholding / practicing these standards.
Dumbbell Version:
10-1
Wall Walks
Double DB Thrusters @ 50/35
Bulletproof Shoulders:
10-1
5 Ft Bear Crawl = 1 Walk Walk
Goblet SQuats
Bodyweight:
Wall Walks
2x Jumping Squats