WOD Fri Mar 26
Work
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min
THEN
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Home Gym
For total time:
15 air squats
30 sit-ups
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 dumbbell row, 10 lb. (15 left/15 right)
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 push-up
15 thrusters with stick
THEN
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
To scale the squat and thruster, complete a sit-to-stand from a chair.
To scale the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To scale the push-up, perform from the knees or elevate the hands.
Time cap: 15 min.
Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press
Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
Time cap: 7 min.