WARM UP / MOBILITY
Dynamic hip + Shoulder warm-ups:
Include some jumping lunges / squats / active passive hang / beat swings / strict pull-ups or RR.
—
Green band anterior hip opener lunge + Banded or post squat hold / prep
Green band overhead / lat stretch + front rack (tuck elbow in band)
Include some jumping lunges / squats / active passive hang / beat swings / strict pull-ups or RR.
—
Green band anterior hip opener lunge + Banded or post squat hold / prep
Green band overhead / lat stretch + front rack (tuck elbow in band)
WOD A
THRUSTER
Every 90s x 7 sets:
Sets 1&2: 3 reps
Sets 3&4: 2 reps
Sets 5-7: 1 rep
– Start at a light/moderate smooth set of 3 and add weight as needed across each set building up to a moderate-heavy single. Do not max out or go to failure on this, go heavy but keep the reps smooth.
Bar must come from the floor, you may power clean or squat clean thruster into the first rep.
Sets 1&2: 3 reps
Sets 3&4: 2 reps
Sets 5-7: 1 rep
– Start at a light/moderate smooth set of 3 and add weight as needed across each set building up to a moderate-heavy single. Do not max out or go to failure on this, go heavy but keep the reps smooth.
Bar must come from the floor, you may power clean or squat clean thruster into the first rep.
WOD B
FRAN
21-15-9
Thrusters (95/65lbs)
Pull-ups
Thrusters (95/65lbs)
Pull-ups
Make sure you are scaling your reps / weight correctly, this should be under 10 mins for everybody.
Optional / Accessory
3-5 min easy cool down row / bike / run
Crossover symmetry “Recovery”
Stretch out: ~2 min each/side:
Couch / Straddle (weighted) / Pigeon
Crossover symmetry “Recovery”
Stretch out: ~2 min each/side:
Couch / Straddle (weighted) / Pigeon
