WARM UP – MOBILITY
Big dynamic full body joint warm-up
Green band overhead / lat / front rack / hip opener / squat hold stretches
Beat swing + Kipping / Jumping pull-up review
Barbell thruster review + warm-up
WOD A
HOLD MY BEER
With a partner of similar abilities, complete AMRAP in 10 mins:
2, 4, 6, 8, 10… con’t
Thruster (75/55)
Pull-ups
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P1: 2 thrusters + 2 pull-ups
P2: 2 thrusters + 2 pull-ups
P1: 4 thrusters + 4 pull-ups
P2: 4 thrusters + 4 pull-ups
con’t:
Score = last completed round # (8,10,12) etc. (both partners must complete the full round) + all extra reps
If you don’t have solid kipping pull-ups scale to jumping or ring rows (no bands)
Thruster should be “light” today to allow bigger unbroken sets.
WOD B
SLED PUSH PYRAMID
In teams of 4, complete for time:
100ft sled push at each of the 9 weight increment:
Men: 45 / 90 / 135 / 180 / 225 / 180 / 135 / 90 / 45
Women: 35 / 70 / 105 /140 / 175 / 140 / 105 / 70 / 35
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Add or subtract a (45/35) plate from the sled after all team members complete their round (1-5-1 plates)
If you have a team of 2-3 then rest the equivalent of your missing team mates.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
