WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Midline, hollow, arch, and beat swings
Review / warm-up w/ empty barbell: Back squat, front squat, push press, & thruster
WOD A
Every 3 mins x 5 sets:
3 Tempo/Pause back squats @3,2,X,2 + 3 regular back squats (no tempo or pause needed)
Start at ~60-65% and build slowly as solid mechanics allow, aiming for 75-80% for your top set.
Aim for a nice controlled descent, and solid 2s hold at the bottom of the first 3 reps.
6 reps in a row, no break between 3+3
*3 pause back squat + 3 back squats*
*Back Squat x 1*
WOD B
*Tropic Thruster*
15 min AMRAP:
30 Thrusters 45/35lb
15 Toes To Bar
20 Thrusters 95/65lb
15 Toes To Bar
10 Thrusters 135/95lb
15 Toes To Bar
—
-Everyone start with an empty bar and scale to a weight that you could do 10-15 thrusters UB when fresh rd.2, 4-6 UB rd.3
-Score = total reps. One complete round = 105 reps
ACCESSORY
4-5 min Aerobic cooldown / flush
8-10 min focused mobility work:
Suggestions: 60-90s each: Couch stretch, Half pigeon, weighted or banded straddle, Banded overhead/lat strethes.
