AMRAP Thrusters/Toes To Bar/Burpees

December 14, 2011

Beginner

Intermediate

Advanced

(5) Roll Out

Deltoid w/ Lacrosse Ball

Deltoid w/ Lacrosse Ball

Deltoid w/ Lacrosse Ball

(15) Warm Up

400m Run

2×20(10 Each Leg)

Candlestick Pistols

Lunges

Side Lunge

Wall Squat

Hollow Rocks

15 Shoulder Rolls

15 Good Mornings

400m Run

2×20(10 Each Leg)

Candlestick Pistols

Lunges

Side Lunge

Wall Squat

Hollow Rocks

15 Shoulder Rolls

15 Good Mornings

400m Run

2×20(10 Each Leg)

Candlestick Pistols

Lunges

Side Lunge

Wall Squat

Hollow Rocks

15 Shoulder Rolls

15 Good Mornings

(10) Mobility

Middle Split on Wall

Middle Split on Wall

Middle Split on Wall

(10) Skill

Thruster

Thruster

Thruster

(20) WOD

15 Min AMRAP

10 Thrusters 45/30

10 Knees to Elbows

10 Burpees

15 Min AMRAP

10 Thrusters 65/45

10 Knees to Elbows

10 Burpees

20 Min AMRAP

10 Thrusters 75/50

10 Toes to Bar

10 Burpees

() Cool Down