WARM UP – MOBILITY
Dynamic joint rotations and full body warm-ups
Banded glute activations, pull aparts, glute bridges, core activations etc.
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Review / Warm-up: Barbell back squats & Thrusters
WOD A
5-6 mins to warm-up , then:
Every 3:30 x 4 sets: 5 Back squats
70%, 75%, 80%, 80-85% (or ~5% heavier than May 23rd, or build to a heavy 5 or 5RM)
BACK SQUAT X 5
BACK SQUAT
WOD B
AFTER EIGHT
In teams of 4, complete AMRAP in 15 mins:
8 Axle bar thrusters 95/75lb (Yellow/Green – bars weigh 25lb)
8 Burpees over the bar
80′ Sled Push (135/90)
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– Once the partner ahead of you has finished the 8 BOB you may start (you don’t need to wait for the sled)
-Teams of 4 to allow for rest, If you have a team of 3, then P1 must rest the same it takes to do their 8+8 once P3 has gone.
– Thruster weight should allow unbroken sets
– Score (rounds + reps) of the 8 + 8 only (no sled points)
ACCESSORY
2-3 rounds, rest as needed:
8-10/leg x Bulgarian split squats (KB or DB Goblet hold)
12-15 GHD Hip extensions (weighed if possible)
15-20/side Oblique side bends (KB or DB)
