Workout of the Day

WOD – “28.11.12” London Throwdown WOD 3

Warm up

Row 800m/Run 800m

Stretch and Mobilise

Thruster Tekkers

WOD

There are 2 ways to tackle this WOD, you can either choose the “scaled” option or the Rxd option. Both options are outlined below.

Rxd

For time:

  • 75 Thrusters 25kg/35kg
  • 75 Pull ups
  • 75 Lateral Burpees

*Break down the order/sequence any way you want*

scaled

For time:

  • 50 Thrusters 15kg/25kg
  • 50 Jumping Pull ups
  • 50 Lateral Burpees

*Break down the order/sequence any way you want*

Time cap – 30 minutes.

There are lots of ways to breakdown the reps, as I always say “Theres more than one way to skin a cat”. The different options can be discussed prior to the WOD; however you should choose a format that see’s you constantly moving and not being still for too long. 🙂

Awesome video footage of some top chick Olympic lifters!!!

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