Saturday, September 11, 2021

WARM UP – MOBILITY

Dynamic joint warm-up/rotations

2 rounds: (Round 1 / Round 2)
60s Row or Ski
12-15 Air squats / Barbell front squats
10-12 Banded shoulder press / Barbell strict press

12-15 Band pull aparts / Band lat pull downs

Pre-squat hip openers, thoracic rotations/activation, overhead and front rack stretch.

WOD A
Spend 15 mins building to a heavy set or 5RM thruster
Bars may come from the rack or the floor.
THRUSTER X 5

WOD B
DO IT SOME MO
Complete 5 rounds for time:
30/25 Cal Row (or Ski)
20 Wallballs (20/14lb)
10 Pull-ups (Scale to jumping pull-up, ring rows, or 6-8 strict banded pull-ups)

– Rest 60s after each round –

  • Scale row/ski so that it is under 2 min each round
  • Subtract 4 min rest from final time to complete
  • Newer athletes scale reps down to: 20-15-8, or complete 4 rounds instead of 5.

ACCESSORY
Cool down, roll, stretch, or work on a weakness

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