WARM UP – MOBILITY
(12-15 mins)
5 mins dynamic / hip openers
Banded squat warmup + banded shoulder warmup
5 mins dynamic / hip openers
Banded squat warmup + banded shoulder warmup
WOD A
2/4 FRONT SQUAT/BACK SQUAT
-In 25 mins complete 5 sets of 2 Front Squats followed by 4 Back Squats @ 95% of 1RM Front Squat.
-If the weight too heavy then bring it down slightly so that all sets are makable
-Rest approx. 3 mins between sets
-If the weight too heavy then bring it down slightly so that all sets are makable
-Rest approx. 3 mins between sets
WOD B
BIG DADDY
8 min AMRAP ladder 1, 2, 3, 4, 5…etc.
Clean & Jerk 185/125lb
Muscle Ups
—
-Record last completed round + reps
-Scale muscle ups to 1-2 per round if they aren’t great for you
Clean & Jerk 185/125lb
Muscle Ups
—
-Record last completed round + reps
-Scale muscle ups to 1-2 per round if they aren’t great for you
BIG DADDY – SCALED
8 min AMRAP ladder:
1, 2, 3…etc. C&J 135/95lb
2-4-6…etc. Chest to Bar Pullups & Ring Dips
—
-1 C&J, 2 CTB, 2 Dips, 2 C&J, 4 CTB, 4 Dips etc.
1, 2, 3…etc. C&J 135/95lb
2-4-6…etc. Chest to Bar Pullups & Ring Dips
—
-1 C&J, 2 CTB, 2 Dips, 2 C&J, 4 CTB, 4 Dips etc.
