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WOD - Do 07.10.21

New Cycle - Definition Week

This week is the first of a 8 Week circle.

In 8 Weeks we will test exactly this week again. Please note all results.



WARM UP 3 rounds for time of:

10 Push-ups

10 Pvc Push Press

10 Pvc Front Squats

10 PVC Thrusters

STRENGTH Thruster 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

METCON EMOM Every 1 min for 20 mins, alternating between:

10 Dumbbell Burpees over small box, 2x 15/10 kg

10 Dumbbell Thrusters,2x 16/10 kg

Bike Calories, 30 secs

Rest 1 min

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Banded Pigeon Stretch, 2 mins

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