WARM UP – MOBILITY
Big dynamic joint warm-up + full body stretch
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Get out the D-balls and review technique for D-Ball cleans and bear hug carries.
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Review KB front rack position and other WOD movements and scaling options. Give a few mins to warm-up push press + pull-ups etc.
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Partner up with someone that will be using the same D-ball weight.
WOD A
With a partner of similar abilities, complete the 3 x 8 min AMRAP’s with 5 min rest between WOD’s.
Alternate complete rounds with your partner. Scale movements / weights so that rounds remain relativly unbroken and fast.
Start on any of the 3 sections and rotate through in order (3-5 pairs/WOD)
(34 mins total)
SMOKEY AND THE BANDIT PT. 1
Complete AMRAP in 8 min of:
Alternating complete rounds with a partner
3 D-Ball cleans
50ft D-Ball bear hug carry
3 D-Ball cleans
50ft D-ball bear hug carry
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Rx: 150/100
SMOKEY AND THE BANDIT PT. 2
Complete AMRAP in 8 min of:
Alternating complete rounds with a partner
5 Double KB push press
50ft carry (1 KB overhead, 1 KB front rack)
5 Double KB push press
50ft carry (opposite arm overhead)
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Rx: 2 x 24/16kg
SMOKEY AND THE BANDIT PT. 3
Complete AMRAP in 8 min of:
Alternating complete rounds with a partner
10/8 Cal bike
12/10 Chest to bar pull-ups
14 Jumping lunges
ACCESSORY
Crossover Symmetry “Plyo” or “Iron Scap”
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3 sets of:
15-20 GHD Sit-ups
25-30 Banded good mornings
– rest 90-120s –
