WOD
 | Tue, Jul 14 |  |
 Coach BToday’s workout is meant to be a sprint effort; start at a challenging pace and hang on. It's a classic 21-15-9 of a cal Row and Thrusters. |
 | Gymversary: Phil(4) |
CrossFit 20260714(Time) WARM-UP: 200m walk 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats WOD MOVEMENT REVIEW & WARM-UP: Every 2:00 x 5 sets: 2 thrusters + 2 push presses + 2 front squats – Start at workout weight, and build to a moderate-to-heavy load WOD: 21-15-9 reps for time Rx: STIMULUS Sub-8:00 Cal row (21-15-9 air bike, 15-12-9 echo bike) Thrusters (95/65) MODIFICATIONS: -Row, modify distance to complete in 1:20 or less Thruster, modify weight first then reps, e.g., 15-10-5 STIMULUS NOTES: Sub-8:00; advanced athletes sub 5:00 Short and fast effort; start at a challenging pace and hang on Light thrusters; 15+ unbroken reps throughout Row in under 1:20 STRETCHING: 5:00 easy walk or jog 1:00 PVC thrusters at a controlled and continuous pace
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