Core -Tabata hollow holds
STRENGTH
7 sets for load:
3 hang power snatches
WOD
RX
For time:
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run– Use two DBs.
SCORE:
TOTAL TIME
LEVEL2
For time:
21 DB thrusters (25/35 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run– Use two DBs.
SCORE:
TOTAL TIME
Level 3
For time:
15 DB thrusters (10/15 lb)
400-m run
12 DB thrusters
400-m run
9 DB thrusters
400-m run– Use two DBs.
SCALE THE RUNS TO BIKE OR ROW !
ABOUT THE WORKOUT
INTENDED STIMULUS
“Fast and Heavy.” The first workout programmed on main site on 010210.
Thrusters in 1-3 sets with the round of 21 done in 2:30 or less.
The first run is complete in under 2:30 for 5:00 max time on the first round.