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07/02/24 Wednesday Workout of the Day

Warm-Up:

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)


Strength:

Thrusters

Every 1:30, 5 Sets

3 Reps @ 70%+


Directly into..


Front Squats

Every 1:30, 5 Sets

3 Reps @ 70%+


Conditioning

"The Ferret"


AMRAP 9min

10 Pull-Ups

10 Box Jump Overs 24/20'' 

30 Double Unders

10 Handstand Push-Ups 

10 Wall Balls 9/6 kg

30 Double Unders 


Primary Objective: 3+ Rounds


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


Optional Accessories: 

12:00 minute EMOM


Minute 1: 25ft (8m) Hand Over Hand Sled Pull (Heavy)

Minute 2: 5/5 Front Foot Elevated Split Squat, For Load

Minute 3: 5/5 Single Arm Overhead Squats, For Load

Minute 4: Rest



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