WARM UP – MOBILITY
(10-12 mins)
Dynamic running / hip openers
Banded glute / hip warm-up: Mini steps / Squats / Glute bridge / Deadbugs (band around the feet)
Band: dislocates + pull aparts + external rotations
Dynamic running / hip openers
Banded glute / hip warm-up: Mini steps / Squats / Glute bridge / Deadbugs (band around the feet)
Band: dislocates + pull aparts + external rotations
WOD A
4/8 FRONT SQUAT/BACK SQUAT
(20 mins)
-4 sets of 4 Front Squats, followed immediately by 8 Back Squats @ 80% of 1RM Front Squat
-Rest approx. 3 mins between sets
-4 sets of 4 Front Squats, followed immediately by 8 Back Squats @ 80% of 1RM Front Squat
-Rest approx. 3 mins between sets
WOD B
ZOEBEL
Complete for time:
10 – 8 – 6 – 4 – 2 Reps of:
Power Snatch (135/95)
Ring Muscle up
—
Bar weight and MU volume may be scaled if needed (eg. 5-4-3-2-1)
10 – 8 – 6 – 4 – 2 Reps of:
Power Snatch (135/95)
Ring Muscle up
—
Bar weight and MU volume may be scaled if needed (eg. 5-4-3-2-1)
ZOEBEL – SCALED
Complete for time:
10 – 8 – 6 – 4 – 2 reps of:
Power Snatch (95/65lb)
Pull-up
Ring Dip
10 – 8 – 6 – 4 – 2 reps of:
Power Snatch (95/65lb)
Pull-up
Ring Dip
*** 15 min time Cap on either WOD ***
Score 15+unfinished reps.
ACCESSORY
5 min easy bike
Stretch quads
Crossover Recovery
Stretch quads
Crossover Recovery
