Thursday, 8 February, 2018
WARM UP – MOBILITY
(8-10 mins max) Hip openers & banded glute/squat warmup
WOD A
1 1/4 Back Squat x 4
15 mins to build to a heavy set of 4 x 1 1/4 Back Squats
WOD B
Not Nice
10 min AMRAP:
6 DB Power Cleans 2 x 50/35lb
8 Burpees Over DB’s
12 Front Rack DB Lunges
8 Chest To Bar Pull-ups
6 DB Thrusters
—
-Choose a weight that allows movements to be UB
-2 foot up/down on burpees
-Step forward or back on lunges
-Choose a jumping pull-up variation today, no bands
WOD C
10 min Sled Push Relay
In teams of 4, complete as many 100′ sled lengths as possible in 10 mins.
Rx: 90/55lb loaded on the sled
Each 100ft (50′ there and back) = 1 rep
Athletes must rotate in order, no spinning the sled, handles must be moved.
ACCESSORY
5-10 mins easy row cool-down
Stretch hips, quads, calves
