WOD Thursday 01.16.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Opener/Closers x 5 reps
Banded Lateral Walk x 10 reps O/B
Banded Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
Inchworm + Push x 3 reps
Hollow Rocks x 10 reps
DB Press x 5 reps/Arm
Goblet Squats x 10 reps

Technique & Review:

Thruster
– Press
– Push Press
– Front Squat
– Thruster

Bar Muscle Up/CTB Pull Up
– Scap Pull Up
– Beat Swing
– Kipping Pull Up
– Jumping Bar Muscle Up
– Banded/Bar Muscle Up

8 minutes for 2 primer sets
Thruster x 5-7 reps
Burpees Over the Bar x 3 reps
Bar Muscle Up/CTB Pull Up x 1-3 reps
– Rest as needed b/t sets –

 

WOD

For time:
25 Thrusters (75/55)
50 Burpees Over the Bar
25 Bar Muscle Ups
50 Thrusters
25 Burpees Over the Bar

*L2

For time
25 Thrusters (75/55)
35 Burpees Over the Bar
25 CTB Pull Ups
35 Thrusters
25 Burpees Over the Bar

*L1

For time
15 Thrusters (65/45)
25 Burpees Over the Bar
20 Banded Pull Ups
25 Thrusters
15 Burpees Over the Bar