WARM UP
Dynamic hip and shoulder warm-up + Banded steps
Pre-squat hip opener lunge + thoracic rotation
Band pull-aparts, rows, presses
Pre-squat hip opener lunge + thoracic rotation
Band pull-aparts, rows, presses
WOD A
EMOM x 12 sets (6 set each alternating)
A1: Box Squat x 3 (@3,1,X,1) (55-65% of 1RM – Dynamic effort, keep bar speed high!)
A1: Box Squat x 3 (@3,1,X,1) (55-65% of 1RM – Dynamic effort, keep bar speed high!)
A2: Plyometric push-ups x 6-8 (explode off the ground and jump hands up to plates or rubber pads, scale to regular push-ups for beg/int)
WOD B
Fran
21-15-9
Thrusters (95/65lbs)
Pull-ups
Thrusters (95/65lbs)
Pull-ups
Partner up and complete in 2 heats (judge/count/cheer for each other!)
Scale accordingly as to complete in under 10 min
Spend 5-7 min practicing light thrusters and kipping pull-ups to warm-up.
Scale accordingly as to complete in under 10 min
Spend 5-7 min practicing light thrusters and kipping pull-ups to warm-up.
