Warm Up:
2 sets:
10 PVC pass-throughs
10 alternating Spiderman stretches
10 push-up to down-dogs
2 sets:
10 scap pull-ups
5 single-arm dumbbell shoulder presses/arm
5 single-arm dumbbell front squats/arm
Specific Warm-Up:
1 set:
10 unbroken thrusters (workout loading)
10 pull-ups for Rx’d or 5 reps of chosen scaled variation
WOD:
For time:
27-21-15-9
DB thrusters (20/35 lb)
Pull-ups
– Use two DBs.
Intended Stimulus: 5-12 Minutes
Intermediate:
For time:
21-15-9
DB thrusters (15/25 lb)
Pull-ups
– Use two DBs.
Beginner:
For time:
21-15-9
DB thrusters (10/15 lb)
Jumping pull-ups
– Use two DBs.
Home Workout:
For time:
27-21-15-9
Dumbbell thrusters (20/35 lb)
Up-downs to a target (6 in)
– Use two dumbbells.
Movement scaling options:
DB thrusters: Reps, load, dumbbell front squats or push presses
pull ups: Reps, jumping pull-ups, ring rows
Cool down:
1 set:
1:00 double-forearm stretch
1:00 foam roll quad/leg