Warm-up Drills
I. 5:00 AMRAP
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
II. Mobility
Impact/Focus: Thrusters EMOTM
Every Minute on the Minute for 12:00 execute one of the following options
I. EMOTM 3 x Thrusters
II. EMOTM 2 x Thrusters
III. EOMOTM 3-5 Reps x DB Thruster
Post scores to comments.
“Elizabeth One”
21-15-9 reps for time of
Power Clean (165/110lbs)
Ring Dips
*Double-under Tax
Notes: Every time a set of Power Cleans is broken = 20 x Double-under tax.
Post scores to comments.
95 x 3
Elizabeth One 18:09 115#
95 x 3
Elizabeth One 18:09 115#
EMOTM Thrusters : 95#
Elizabeth One : 13:01 (115#; Tax: 40 hobbled SU’s on 1 1/2 legs)
EMOTM Thrusters : 95#
Elizabeth One : 13:01 (115#; Tax: 40 hobbled SU’s on 1 1/2 legs)