WARMUP/MOBILITY
(15 mins)
2 Rounds:
3 UB Turkish getups per arm – light
8-10 Crossover 90/90’s with 2 secs hold each rep
15 Goblet Squats
30 secs down dog stretch
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1-2 rounds of 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 squats
WOD A
Overhead Squat x 3
Overhead Squat E2MOM x 6 sets (20 mins total: 12 min E2MOM + 6-7 mins warmup):
Sets 1&2: 5 reps @ 65 & 70%
Sets 3&4: 4 reps @ 75 @ 80%
Sets 5&6: 3 reps @ 85 @ 90%
*Aim to go a bit heavier than last Tuesday. Sets 4, 5 & 6 should be based on feel, no failed reps until possibly set 6
WOD B
Open WOD 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 100/65lb
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups…
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Accessory
Crossover Plyo
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3 Rounds:
10 Sissy Squats
10 GH Raises
