Workout for 12-13-16

Kipping & Thruster Skill Practice, Tips & Tricks

Tri-Modal Conditioning, Long Duration

“Chelsie ‘17”
For time,
3 rounds of:
12 pull-ups
17 barbell lunges

2 rounds of:
26 calorie row
26 thrusters with dumbbells

1 round of:
10 rope climbs Lunge,

RX: 135/95 Lunge,
SC: 40-50% f-squat
Thruster, RX: 2x40s/2x25s
Thruster, SC: Light-medium load

After-Hour Accessory Exercise

Midline: Sidelying double-leg raises, 3 sets of 15 per side.
Pulling strength: Accumulate 25-30 assisted strict pull/chin-ups. 

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Calculate 40-50% of front squat 1RM; wear wrist wraps, knee sleeves, gymnastics grips & tall socks/shin skins/long pants.