Thursday – 210318

Thursday – 210318

SWOD

Back Squat
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM.

WOD

“Ellen”

3 rounds for time of (15 min cap):
20 Burpees
21 Alternating DB Snatch (50/35)
12 DB Thrusters (50s/35s)

Note: Use a single DB for the Snatches and a pair for the Thrusters.

……….

BURN

3 rounds w/ band (10 min cap):
10 Bird Dogs
10 Fire Hydrants
10 Glute Bridges

For time (15 min cap):
1 set Shoulder Tap + 1 Push-up
10 DB Russian Twists
3 sets Alt. Shoulder Taps + Push-ups
30 DB Russian Twists
6 sets Shoulder Taps + Push-ups
60 Russian Twists
9 sets Shoulder Taps + Push-ups
90 Russian Twists
15 sets Shoulder Taps + Push-ups
150 Russian Twists
21 sets Shoulder Taps + Push-ups
210 Russian Twists

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