Proves that we all were flexible at some point in our lives. Right Dieter?
Warm-up
Spend 2 minutes in Z1, then
3 rounds
5 wall ball push-ups
10 med ball cleans
10 wall ball sit-ups
Mobility
Couch stretch
Pigeon
Spiderman
Front rack prep
Strength
A1. Front squat – 3×3 across; AHAP
A2. DB seated strict press – 3×8-12
*rest as needed between sets
WOD
“Thunder Buddy”
20 min AMRAP
With a partner
200m run
50 wall balls (20/14#)
100 DU’s
50 push-ups
50 cals on the rower
50 squat cleans (95/65#)(75/55#)
25 cals on AB
All reps are split, except for the run. Only one partner working at a time and P1 cannot start until P2 is back from the run.
***SCALING PUSH-UPS***
We do not go to our knees, we raise our hands either on a box or a lower bar on a rack. Knee push-ups require no core engagement. Make the adjustment.
Cool Down
Spend 5 minutes focused on recovery
