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Warm-up Group Warm-up Additional Warm-up Hip Mobility Regular WOD 3 Rounds For Time a) Squats – 75 b) Box Jumps (24″/20″) – 50 c) Burpees – 25 Time Cap 18 minutes If desired, post scores to comments!
Warm-up 7 minutes (steady) Pull-ups (strict as possible) – 5 Pause Split Jerks (45#/35#) – 5 Hang Muscle Snatches (45#/35#) – 5 Overhead Squats (45#/35#) – 5 Heavy Split Jerks 7 x 3 (try to increase weight between sets if possible) If desired, post scores to comments!
Warm-up 7 minutes (steady) Toe-Touch Jumping Jacks – 10 Front Rack Stretch (45#/35#) – 10 seconds Thrusters (45#/35#) – 10 Hip Flexor Stretching – 10 seconds per leg Heavy Front Squats 1) Absolute 2RM 2) 95% of 2RM x 2 3) 90% of 2RM x 2 x 2 If desired, post scores to comments!
Warm-up 7 minutes (steady) Hang Muscle Snatches (45#/35#) – 10 Overhead Squats (45#/35#) – 10 Shoulder Mobility – 10 seconds per arm Russian Kettlebell Swings* – 10 *Grab the KB you plan to use in the workout Heavy 5 Rounds 2 High-Hang Squat Snatches + 2 Hang Squat Snatches (above knees)* every 2.5 minutes *Squat only ...