Tuesday, 7 November, 2017

WARM UP – MOBILITY
Dynamic warm-up + Blue band: pull aparts and glute activation drills
2 rounds with a light plate:
8-10 Overhead plate lunge steps / Cossack squats
8-10 Beat swings
8-10 Pause squats
8-10 Hollow rocks / banded dead bugs

WOD A
FRONT SQUAT X 2
5 min to warm-up to working weight, then;
Every 2 min x 6 sets: 2 front squats @ 80% of 1RM across

Newer athletes may build over the 6 sets but make them all good working sets and don’t max / build to failure.

WOD B
STRANGER THINGS
Complete for time:
100 – 80 – 60 – 40 – 20: Double unders
50 – 40 – 30 – 20 – 10: Wallballs (20/14lb – 10ft)
5 – 4 – 3 – 2 – 1: Bar muscle-up

Scale DU + WB volume as needed. (Newer athletes keep WB to 100 reps: 30-25-20-15-10)
Scale BMU to jumping BMU if you are close, or 10-8-6-4-2: C2B, pull-up, or jumping pull-up.

ACCESSORY
7-10 min aerobic cool down (bike / run / row)
Roll and/or stretch: quads / glutes / calves

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