Saturday, 1 October, 2016
WARM UP – MOBILITY
Dynamic hips and shoulders
Front rack / overhead mobility
WOD A
Alt. EMOM x 10 sets (5 sets of each)
1) 3 Thrusters @ 70-75% of your 1RM
2) Toes to Bar – pick a number that you can stay consitent/UB with across all 5 sets
—
-If you don’t have a 1RM Thruster then warmup to a weight that is moderately heavy, it shouldn’t feel like a max effort
WOD B
Review/Warm-up 5 barbell movements with and empty barbell:
AIR FORCE
Complete for time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
Rx: 95/65
But… You must complete four burpees at the start of every minute (including the first) before moving on to the barbell reps.
(20 min time cap – 20:00 + uncompleted barbell reps)
ACCESSORY
3 Rounds:
10-15 Secs Hollow Rock + 10-15 V-ups + 10-15 Secs Hollow Rock Unbroken
10 Front + 10 Side + 10 Rear Delt Raises + 100′ Overhead Walk with DB’s without putting them down
-Rest 90 secs between rounds-
