Pre-Wod:
Dynamic Group Warm-Up
5 Rounds (10 min), alt:
5 Weighted Strict Pull-Up
250M Row
Group Hip Opener
Partner Front Rack Mobility
Skill: Squat therapy
Workout of the Day for Monday, November 20th, 2017:
Pause Front Squat:
3 sets of 4 reps with 60% using a 5 second pause
For Time:
12 Thruster 135/95-lb, or 50% Max Front Squat
4 Rope Climb 15ft.*
9 Thruster
3 Rope Climb
6 Thruster
2 Rope Climb
3 Thruster
1 Rope Climb
*Progressions:
• 3-for-1: Strict Pull-Up
• 5-for-1: Kipping Pull-Up
• 2-2-1-1: Pegboard Ascent
• 7-5-3-1: Muscle-Up
Sweat Sessions Workout for Monday, November 20th, 2017:
Skill: DB Push Press
Mobility: Straight Leg Hamstring Stretch, Wall Baby Stretch
Midline: 2 x 5 Bird-Dog, Tabatta: Side-Plank
12-10-8-6-4-2 (12 minute cap):
Dumbbell Hang Clean & Shoulder-2-Overhead
Box Jump
—Then:
12 min AMRAP:
12 Calorie Row
12 Double KB Lunges