Warm-up
Sign into Wodify, then spend 2 minutes in Z1
Then, 2-3 rounds
5 burpee broad jumps
7 thrusters (building in weight)
9 hanging leg raises
Mobility
Quick mobility session – spend 1:00 in couch, 1:00 in pigeon
Strength
2-3 rounds
A1. Front rack, half kneeling to standing – 3x8e: AHAP
A2. Bottoms up KB press – 3x8e
A3. Top of the dip hold – :20 on the rings
GPP work. Not flashy, but definitely important. Listen to your coaches here. Weight isn’t important to overall success of the session. Weights should be challenging, but not anywhere near a max weight.
WOD
“Smashmouth”
10t rounds
10 over the bar burpees
5 thrusters (135/95#)(115/75#)
10 T2B
With a partner. One person working at a time. You must complete a full round before trading places. 25 min time cap. Teams will have to hustle to get it done. Thrusters should be in that medium weight range because you will end up doing 25 of them.
