Wednesday

Hey guys. Great work today with that heavy thruster wod! Saw a lot of people working hard.

I wanted to let you guys know about a competition coming up. It’s a same sex team competition that looks pretty good. Competitions are a great way to experience this sport in a different environment and get out of your comfort zone a little. Sometimes, like the Open, it forces you to focus on a weakness or a new skill that you’ve been neglecting. I highly recommend that if you’re on the fence about it, you seek out some competitions with some friends this summer and give one a shot! You can do more than you think. Believe me!

Here is the info: https://www.conquestevents.net/events/bars-and-stripes-competition/details

Meanwhile, back at Thor Fitness, we’re tackling this tomorrow. It should give us some short burst intensity and also blast the posterior chain. Let’s do it!

STRENGTH

3 Rounds

10 empty barbell good mornings

25 Banded Hip thrusts

METCON

“Gluten Allergy”

Open/Performance

Round 1

3 Minutes

30 Russian KB swings (70/53)

Max Double Unders

1 Minute rest

Round 2

3 Minutes

30 KB Sumo Deadlift High pulls (70/53)

Max Jumping Lunges

1 Minute rest

Round 3

3 Minutes

30 Dual KB Deadlifts (70/53)

Max Calorie Assault Bike

Fitness

3 Minutes

30 Russian KB Swings (53/35)

Max single unders

1 Minute rest

3 Minutes

30 KB Sumo Deadlift High Pulls (53/35)

Max Jumping Lunges

1 Minute Rest

30 Dual KB Deadlifts (53/35)

Max Calorie Assault Bike

*Score is total reps for jump rope, lunges and assault bike

*** In order to equalize the scoring over the rounds, we will be scoring jump rope a little differently today. Two double unders will equal 1 rep.

***4 single unders will equal one rep