Warm Up:
25 ft of each, then jog 25 ft back:
Jog (2x)
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
Bear crawl
Backward bear crawl
200-meter run
– Out and back; pick up the pace on the 100 meters back
Skill Work:
EMOM 8:
2 front squats
– Build to a heavy set of 2 reps.
PARTNER WOD:
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (95/135 lb)
400-m run
– Run together; split thrusters as needed.
Intermediate:
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (65/95 lb)
400-m run
– Run together; split thrusters as needed.
Beginner:
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (35/45 lb)
400-m run
– Split thrusters and run as needed.
Home Workout:
With a partner, complete as many rounds as possible in 18 minutes of:
30 dumbbell thrusters (35/50 lb or heavier)
400-meter run
– Run together and split thrusters as needed.
– Use two dumbbells.
Movement scaling options:
Thruster: Load, front squat, push press
Run: Distance, substitutions
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg