Thursday, 10 August, 2017
WARM UP – MOBILITY
Dynamic full body warm-up
Blue band: glute steps, bridge, dead bugs, squats
WOD A
FRONT SQUAT
A1: In 13 mins build to a heavy single front squat
– Rest 2 min –
A2: EMOM x 5: 1 front squat @ ~90% of A1
—
Avoid going to failure, or form break down on A1 today. Aim for ~%95 of your old 1RM.
WOD B
MUSTER THE THRUSTERS
Complete the 5 intervals for total combined thruster reps:
In 2 min:
Row 20/16 Cals + AMRAP thrusters (75/55)
– Rest 2 min –
In 2 min:
Row 18/14 Cals + AMRAP thrusters (95/65)
– Rest 2 min –
In 2 min:
Row 16/12 Cals + AMRAP thrusters (115/80)
– Rest 2 min –
In 2 min:
Row 14/10 Cals + AMRAP thrusters (135/95)
– Rest 2 min –
In 2 min:
Row 12/8 Cals + AMRAP thrusters (155/105)
—
Partner up with someone using the same weights and alternate 2 min segments
P2 must change the barbell weight
ACCESSORY
5-7 min cooldown: Bike / Row / Run
Roll out calves, quads, glutes
Stretch: 2 min each/side
Couch, Pigeon, Weighted or banded straddle
