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