Thursday 3 August 2017:
Trainer led warm-up and assistance – 10 minutes
Strength (15 minutes): Gym Nasty WOD
In teams of two, complete “Flight Simulator” (5-to-50-to-5 of double-unders alternating athletes). Each time you fail to complete a set unbroken, you owe a rope climb (to be completed at the end of “Flight Simulator”. If you are not proficient at double-unders, spend 10 minutes working on double-unders and then complete three rope ascents.
WOD (EMOMs, 3 times at each station)
Minute1: 20 wall balls (20/14)
Minute2: 50m farmer’s carry with trap bar (185/135, scale using KBs)
Minute3: Prowler push (high down, low back)
Minute4: 20 TTB
Minute5: 200m run (if not complete in one minute, rest is reduced)
Run in waves of three athletes with all athletes starting on wall balls. If there are more than 18 athletes, increase number of athletes in each wave to four and one athlete can scale Prowler to 15 assault bike calories.