Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
10 BB good mornings
15 air squats
Monster walks – 10 steps each direction
Mobility
The Port squat mobility series
Strength
E2:00 for 10 minutes total
5 back squats @50-60% of your 1RM
2x through bounding course
The barbell should be light enough where the speed of the squat is apparent. If you are ‘grinding out’ reps, take some weight off the bar. This is dynamic speed work day, and in order to hit that stimulus, bars should be between 50 and 60%.
Bounding course needs to be challenging but “TnG”.
WOD
“Jesus take the Wheel”
Every 5 min for 3 rounds
21/18 cals AB
15 box jump overs
21/15/9 thrusters
Round 1 – 21 thrusters (95/65#)(75/55#)
Round 2 – 15 thrusters (115/75#)(95/65#)
Round 3 – 9 thrusters (135/95#)(115/75#)
Box jumps overs. No burpees and no extension at the top. Working towards 1:30 to 1:00 of rest. The thrusters go down in reps but up in weight. All rounds should be close to UB, maybe two big sets.
Accessory Work
Banded pull throughs – accumulate 100
