For time:
9-7-5 reps of,
Thrusters 165/115,
Box jumps 34/28.
Mobility WOD monday! How’s your front rack position? Do you ever have pain when you front squat or thruster in your wrist – well, this weeks M-WOD may help!
Also, we are starting a new warm-up protocol for the next month and it’s 100 burpees for every minute you are late. No, not really but please try to be on time. I understand we all have busy lives but out of respect for the class, other students and your coaches, please do your best to get here in a timely manner. Getting back to business – we will be changing it up and having a new short body weight warm-up progression that builds every day which will test to see if you are able to complete the movements from the day before. Day one of the First Progression will look like this… 2 rounds: 30 seconds of strict pull-ups, 30 seconds of push-ups, 30 seconds of sit-ups, 30 seconds of squats. The goal is to be able to do a minimum of 5 strict pull-ups, 10 push-ups, 10 ab-mat sit-ups and 15 air squats. (Remember: this is not a Wod this is a warm up). The 30 seconds includes changing from 1 movement to the next and should be done fairly effortlessly. Each day the progression gets a bit more complex but the standards remain the same. The following progressions look like this. First Progression: See above; Second Progression: 10 kipping pull-ups, 7 handstand push-ups, 5 toes to bar, 15 jumping squats; Third Progression: 7 kipping chest to bar pull-ups, 7 ring dips, 7 GHD situps, 10 jump tucks; Fourth Progression: 3 muscle ups, 5 hand stand push-ups, 15 second hollow rock, 20 air squats. We will cover the new warm-up all week!
