WARM UP/MOBILITY
Dynamic running lengths
10 x Perfect stretch cycles
6-8 x Iron cross stretch w/ 3s hold
15-20 x Hollow rocks
10 x Superman lifts
6-8 x Down dog / Up dog
Active pigeion pose x 8/side + 20s hold
10 x Perfect stretch cycles
6-8 x Iron cross stretch w/ 3s hold
15-20 x Hollow rocks
10 x Superman lifts
6-8 x Down dog / Up dog
Active pigeion pose x 8/side + 20s hold
WOD A
Every 2 min x 6 sets: Back squat x 2
1st rep (@3,2,X,1) + 2nd rep (no tempo)
Start at ~70% of 1RM and build as needed to a heavy double while maintaining tempo on the first rep. (Goal ~85-90%)
1st rep (@3,2,X,1) + 2nd rep (no tempo)
Start at ~70% of 1RM and build as needed to a heavy double while maintaining tempo on the first rep. (Goal ~85-90%)
Back Squat x 2
WOD B
A Couple of Couplets
Complete for time:
21-15-9 reps of:
Dumbbell Thrusters (2 x 45/30lb)
Ring push-ups
21-15-9 reps of:
Dumbbell Thrusters (2 x 45/30lb)
Ring push-ups
– Rest 3 min –
15-12-9 reps of:
Wallballs (30/20lb – 10/9ft – Slamball)
Burpees
