WARM UP – MOBILITY
8-10 min:
Dynamic joint warm-up + squat prep / hip openers
Blue band glute steps / squat activation drills
WOD A
BACK SQUAT
25 min to establish a 1 rep max back squat
—
Build by feel, or follow the suggested loading
Increasing rest as the weights get heavier (rest at least ~2:30-3m between heavy attempts)
—
Suggesting loading:
8-10 @ 50-55%
6-8 @ 55-65
4-5 @ 65-70
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 100-105+%
WOD B
THRUST ISSUES (RX)
Complete AMRAP in 7 mins:
2-4-6-8-10… etc Thrusters (95/65)
20 Doubleunders
—
Scale the doubleunders to 50 singles if you are not consistent.
Score is last completed round # (2-4-6 etc) + reps completed on working round.
— OR —
THRUST ISSUES (ADVANCED)
Complete AMRAP in 7 mins:
2-4-6-8-10… etc Thrusters (135/95)
20 Unbroken Doubleunders
—
For an “Rx” score all sets of 20 doubleunders must be unbroken, if you trip you must start your set over.
(Thruster sets do not need to be unbroken.)
Score is last completed round # (2-4-6 etc) + reps completed on working round.
ACCESSORY
5-7 min Aerobic flush / cool down
90s-2m stretch each:
Couch stretch
Pigeon Pose
Weighted or banded straddle
