Thursday, 27 July, 2017

WARM UP – MOBILITY
(7-8mins)
Dynamic warm-up, hip circles, thoracic rotations, pre-squat hip openers etc.

WOD A
FRONT SQUAT X 5
A1) 13 mins to build to a heavy set of 5 or 5RM Front squat (3-4 “heavy” sets at the most)
– Rest 2 mins –
A2) Every 2 min x 3 sets: (at 15, 17, 19 mins)
5 Front squats @ 85-90% of A1
(choose a weight where posture and position are ideal)

WOD B
DEVILLED LEGGS
Complete 5 rounds, each for time: (Score is the combined number of “seconds” for each round)
Every 4 mins:
10 Thrusters (75/55)
100ft Sled sprint (45/Empty)

4 athletes/group/bar and start each individual round EMOM.
Thrusters must be light, fast, and unbroken.
Sled should be a run/sprint each round
First rounds should be comfortably under 1 min (35-45s), scale as needed to move fast today.
Newer athletes, scale # of thrusters and/or to dumbbell thrusters or jumping squats.
(20 mins)

ACCESSORY
Roll-out quads + glutes
2 min couch stretch/side
2 min Pigeon stretch/side
Green band overhead / Lat stretch