Thursday – 1/30/2020 (Sweat WOD Included)

The Workout for Thursday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
Push Press x 2 Reps
*Use heaviest weight possible across all 10 sets.

METCON
For Time
Buy-In: 50 Cal Machine of Choice
~Into~
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
-Alt. DB Snatch (50/35)
-Abmat Sit-Ups (Rx+ V-Ups)

SWEAT-CON
5 Rounds – :40 ON / :20 OFF
For Max Reps (Cycle Through)
-Ski Erg
-Burpees
-Bike
-Plank
-Row
-Double-Unders

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Mobility/Maintenance]
-3:00 Easy Machine
-Supine Twist x 20 Reps
-Foam Roller Lat Smash x 1:00 R/L
-Banded Hip External Rotation Stretch x 2:00 R/L
-Barbell Quad Smash x 2:00 R/L
-Gastroc Stretch x 1:00 R/L
-Soleus Stretch x 1:00 R/L
-Lacrosse Ball Foot Smash x 1:00 R/L
-3:00 Easy Machine

[Engine Builder]
Complete a missed piece from this week.