Friday January 13, 2023

“Nothing changes without a little sweat.” -Anonymous 

Warm Up: 
1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 lateral hops over the barbell

1 set:
10 shoulder presses (empty barbell)
10 air squats
:30 single-unders

1 set:
10 push presses (empty barbell)
10 front squats
:30 jump rope (freestyle)

1 set:
10 thrusters (empty barbell)
:30 double-unders

Skill Work: 
EMOM 8:
1 thruster

BENCHMARK WOD: OPEN 17.5
10 rounds for time:
9 thrusters (65/95 lb)
35 double-unders

Intended Stimulus: 10-20 Minutes

Intermediate: 
10 rounds for time:
9 thrusters (55/75 lb)
35 double-unders

Beginner:
7 rounds for time:
9 thrusters (35/45 lb)
35 single-unders

HOME WOD: 
Equipment: 
10 rounds for time:
9 DB thrusters
35 double-unders

Bodyweight: 
10 rounds for time:
9 weighted thrusters
35 lateral hops over an object

Movement scaling options:
Thruster: Load, DB thrusters, push press, front squat
Double-under: :30 of double-unders, single-unders, penguin hops

Partner option:
20 rounds for time:
9 thrusters (65/95 lb)
35 double-unders

Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot