TUESDAY

I just wanted to take some time to wish part of our Thor Fitness Family, Rob Craig, good luck Tuesday. Rob, who has been training steadily, coming in to do the toughest wods, tackling his weaknesses, and losing weight, has selflessly decided to donate a kidney to his ailing brother in law. He has been preparing for months and his surgery is Tuesday. Sending prayers to him and his family for a successful procedure and a quick recovery. Rob, 5:30 will not be the same without you. Good luck and we need you back as soon as possible. You’re a good man and you’re brother in law is lucky to have you.

For strength, we are doing push presses and building to a 1 rep max.

The wod is a Comptrain wod that we’ve done before. As the Open approaches in October, I’ll be programming some Comptrain workouts as I believe they are great for Open Prep and general conditioning.

STRENGTH

Push Press

3/3/2/1/1/1

METCON

“Clothesline”

Ascending ladder for 12:00

OPEN/PERFORMANCE

2 Push Presses (95/65)

2 Toes to Bar

2 Box Jump Overs (24″/20″)

4 Push Presses (95/65)

4 Toes To Bar

4 Box Jump Overs (24″/20″)

6 Push Presses (95/65)

6 Toes To Bar

6 Box Jump Overs (24″/20″)

etc. . .

FITNESS: 75/55, 20″/11″, Knee Raises

*If you have an injury which prevents hanging from a bar, sub with AbMat Situps or reverse crunches