SOPHIA
Warm-up:
800m Run or 1000m Row
3 rounds of Cindy
Dynamic Stretch
Strength: Strict Pull-up / GHD Sit-up
(5+10)4
WOD: LEGENDS 20.6
For Time:
0-4 Min
3 Rounds of
7 Thrusters @ weight #1, 7 Bar Facing Burpees, 7 gymnastic movement #1
4-8 Min
3 Rounds of
6 Thrusters @ weight #2, 6 Bar Facing Burpees, 6 gymnastic movement #2
8-12 Min
3 Rounds of
5 Thrusters @ weight #3, 5 Bar Facing Burpees, 5 gymnastic movement #3,
12-16 Min
3 Rounds of
4 Thrusters @ weight #4, 4 Bar Facing Burpees, 4 gymnastic movement #4,
Barbell Weights
RX – #1 75/55, #2 95/65, #3 115/75, #4 135/95
55+ – #1 45/35, #2 65/55, #3 85/60, #4 95/65
Gymnsatics Movement
35-49 – #1 Pull-up, #2 C2B, #3 Bar MU, #4 Bar MU
50-54 – #1 Pull-up, #2 C2B, #3 C2B, #4 Bar MU
55+ – #1 Pull-up, #2 Pull-up, #3 C2B, #4 Bar MU