WOD Thursday 03.05.2020

Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Samson Stretch x 10 Alt reps
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps
Banded Good Mornings x 15 reps

Warm Up:

AMRAP in 4 minutes
“A” Alt Box Step Ups
“B” 1 round:
10 Hollow Rocks
5 Jump Squats
20 Mnt Climbers

Technique & Review:

7 minutes to complete 2 sets of:
4 DB Alt Box Step Ups
3 TTB
5 KB Swings
3 Goblet Squats
– Rest as need b/t sets –

  •  Athletes will use 1 DB and hold it in the Front Rack Position
    (touching the shoulder) while performing the Alt Step Ups.
  •  Athletes should be picking a rep scheme on the TTB which
    will allow them to move continuously through the set.
  •  Athletes should be able to perfrom KB Swings & Goblets in 1-2 sets
    For the entire set.

 

WOD

AMRAP in 7 minutes
10 DB Alt Box Step Up (50/35) @ 24/20″
15 TTB

– Rest 2 minutes –

AMRAP in 7 minutes
15 KB Swings (32/24kg)
10 Goblet Squats

*L2

AMRAP in 7 minutes
10 DB Box Step Up (40/30) @ 24/20″
10 TTB

– Rest 2 minutes –

AMRAP in 7 minutes
15 KB Swings (24/16kg)
10 Goblet Squats

*L1

AMRAP in 7 minutes
10 DB Box Step Up (35/25) @ 20/16″
10 Knee Tucks

– Rest 2 minutes –

AMRAP in 7 minutes
15 KB Swings (16/12kg)
10 Goblet Squats