WARM UP – MOBILITY
Dynamic hip and shoulder circles
Pre-squat hip openers + green band shoulder/lat/front rack stretch
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Review kipping pull-ups + thruster technique
WOD A
THRUSTER X 10
EMOM x 10 (5 rounds of each alternating)
B1: 10 “unbroken” thrusters (start light-moderate weight build each set as needed)
B2: 8-12 Chest to bar pull-ups (or regular kipping pull-ups, or 5-8 strict banded pull-ups)
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Trusters should be “heavy” but also done as smoothly as possible. Don’t go so heavy that you have to stop half way through the set. Aim to make small jumps each set. Newer athletes may keep the same weight across each set.
WOD B
DOUBLE DUMBBELL LADDER
Complete AMRAP in 12 mins of:
2, 4, 6, 8, 10… ect of:
Double Dumbbell snatch
Double Dumbbell squats
Push-ups + renegade row on dumbbells (1 rep = push-up / row / row)
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Rx: 2 x 50/35
Score last completed round # + extra reps
Scale weights as needed, use the same DB’s for all 3 movements
Only one head of each dumbbell needs to touch the ground on the DB snatch
Shoulder must pass below your elbow on the push-ups
ACCESSORY
3 rounds: rest as needed
8-10/side x Bulgarian split squats (load w/ DB or KB by side)
16-20 Alternating bicep curls
20-25 Banded tricep press downs
