July 21, 2017

 

a) WARM UP:

3 Rounds:

  • 10 air squats
  • 8 glute bridges
  • 6 Runners lunge with twist
  • 4 beat swings

Finish with 1 min of banded monster walks, and then,

Grab a bar and start warming up for some squats.

 

b) STRENGTH:

Alternating on the Minute x 12 (6 Rounds):

  • Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat
  • Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

 

c) WOD:

Discuss the thruster and technique for the T2B.

Primer for the wod:

  • 2 Thrusters + 2 T2B
  • 3 Thrusters + 3 T2B
  • 4 Thrusters + 4 T2B

Rest 5 mins, get ready for the wod.

 

Ascending Ladder for 8 Minutes:

  • 3 Thrusters (95/65)
  • 3 Toes to Bar (scale: knee raises)
  • 6 Thrusters (95/65)
  • 6 Toes to Bar
  • 9 Thrusters (95/65)
  • 9 Toes to Bar
  • ….

Continue to add 3 repetitions to each movement until time is called.

 

d) ACCESSORY WORK:

Pistol Practice:

  • Advanced: 10 alternating per min x 5 – working on depth, speed and close to perfect technique
  • Medium: work on form, use weight to help balance, stay on full foot
  • Beginner: working the single leg from a box, or squatting on a band

(ask your coach for assistance)

 

e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
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