WARM UP / MOBILITY
Dynamic joint warm-up, shoulder & hip circles, thoracic rotations/openers
8 x Diagonal stretch (10s hold on last rep)
8 x Active pigeon stretch (10s hold on last rep)
2 x 30s Plate shoulder opener stretch (lay hollow on a bench and hold a 10-15lb plate up overhead)
– alternate sets w/ partner
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8 x Diagonal stretch (10s hold on last rep)
8 x Active pigeon stretch (10s hold on last rep)
2 x 30s Plate shoulder opener stretch (lay hollow on a bench and hold a 10-15lb plate up overhead)
– alternate sets w/ partner
—
Overhead Squat complex w / empty bar:
5 reps per exercise, rest 10 secs between exercises
1: 3 secs down, up fast
2: 3 secs down, 3 secs pause in the bottom, up fast
3: 1 & 1/4 reps
5 reps per exercise, rest 10 secs between exercises
1: 3 secs down, up fast
2: 3 secs down, 3 secs pause in the bottom, up fast
3: 1 & 1/4 reps
WOD A
OVERHEAD SQUAT X 4
Overhead Squat E2MOM x 6 sets:
Sets 1&2: 6 reps @ 60 & 65%
Sets 3&4: 5 reps @ 70 & 75%
Sets 5&6: 4 reps @ 80 & 85%
—
Attempt to use roughly the same weights as last Monday’s OHS session (you are adding one rep per set today)
Sets 1&2: 6 reps @ 60 & 65%
Sets 3&4: 5 reps @ 70 & 75%
Sets 5&6: 4 reps @ 80 & 85%
—
Attempt to use roughly the same weights as last Monday’s OHS session (you are adding one rep per set today)
WOD B
12 MIN AMRAP: PS / OHS / BURPEE / TTB
Complete AMRAP in 12 minutes:
3 Power Snatch (115/75)
5 Overhead Squat (115/75)
7 Burpees over the bar (lateral jump)
9 Toes to Bar
3 Power Snatch (115/75)
5 Overhead Squat (115/75)
7 Burpees over the bar (lateral jump)
9 Toes to Bar
WOD C (Optional Accessory)
Crossover Symmetry “Recovery” w/ 10 V-ups or Tuck-ups between each movement
2 min Couch stretch / side
2 min Couch stretch / side
