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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Barbell back squats / Thrusters / Beat swings etc.
WOD A
5-6 mins to warm-up , then:
Every 3:30 x 4 sets: 5 Back squats
65%, 70%, 75%, 75-80% (of 1RM Back squat, tested last week or build to a heavy set of 5)
BACK SQUAT X 5
BACK SQUAT
WOD B
FRAN
21-15-9
Thrusters (95/65lbs)
Pull-ups
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Scale as needed to maintain intensity, ideally Sub 6-8 min.
If you can do some kipping pull-up then bring reps down, or to jumping pull-ups.
If you have a sub 5 Fran feel free to partner up and judge / count for each other.
ACCESSORY
2-3 rounds: rest as needed
6-8/leg x 1 + 1/4 Bulgarian split squats (KB or DB Goblet hold)
12-15 GHD Hip extensions
45-60 Weighted plank hold
