Here is your WOD
Warm up:
Calf warm up and foam roll
Skill:
Practice the movements
WOD:
"Heavy Gage"
3-6-9
Thruster
100 meter run after each set
then immediately go into
3-6-9
Bent over Row
100 meter run after each set
*the weight increases after each set
*use the chart below to see the weight requirements
Men | 3 rep | 6 rep | 9 rep |
beginner | 65 | 95 | 115 |
interm. | 95 | 115 | 135 |
advanced | 135 | 155 | 185 |
Women | 3 rep | 6 rep | 9 rep |
beginner | 45 | 55 | 65 |
interm. | 55 | 65 | 75 |
advanced | 75 | 95 | 115 |
Overtime:
100 pushups
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