Monday, March 18, 2019

Elias competed at his first meet on Saturday under the watchful eye of coach Kaika. He made all six of his lifts. Congratulations  guys!

031819 WOD

A. Warm-up: Coach’s choice

B. Front squat

Every 2:00 for 5 sets

Build to a heavy 3

C. 7:00 AMRAP

2 Dumbbell Thrusters (50/35)

2 Strict Pull-Ups (scale banded pull-ups or ring-rows)

20 double unders

4 Dumbbell Thrusters

4 Strict Pull-Ups

20 double unders

6 Dumbbell Thrusters

6 Strict Pull-Ups

20 double unders

8 Dumbbell Thrusters

8 Strict Pull-Ups

20 double unders

10 Dumbbell Thrusters

10 Strict Pull-Ups

20 double unders

12 Dumbbell Thrusters

12 Strict Pull-Ups

20 double-unders

and so on…