Mobility:
Couch Stretch | Straddle Stretch | Puppy Dog | Thread the Needle
Primer: 2-3 Rounds
30s Walk Out | 30s single Unders | 30s Shoulder Taps | 30s Sumo Squats | 30s High Pull (per side) | 30s Samson Stretch | 30s Strict Press (per side) |
WOD: Five Below
AMRAP 5
Buy In 100 Double Unders In Max Rounds of
6 Lateral DB Burpees
12 Dumbbell Front Squats @ 50/35
Rest 5 Minutes
AMRAP 5
Buy In 100 Double Unders In Max Rounds of
6 Lateral DB Burpees
9 Dumbbell Thrusters @ 50/35
Rest 5 Minutes
AMRAP 5
Buy In 100 Double Unders In Max Rounds of
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters @ 50/35
Barbell Version:
Barbell @ 95/65 Same Movements. Burpees are lateral over barbell
Body Weight:
DoubleUnders = 100 Jumping Double Taps
Lateral Burpees = Burpees
Dumbbell Front Squats = Alternating Jumping Lunges
Dumbbell Thrusters = Jumping Squats
1 Dumbbell Clusters = Alternating Lunges + Jumping Squat
Bulletproof Shoulders:
Buy In 100 Double Unders In Max Rounds of
Burpee = Top Up Burpee
Dumbbell Front Squats = 12 Single DB Goblet Squat
Dumbbell Thrusters = 6 Single DB Thruster (6 per side)
Dumbbell Clusters = 9 Single DB High Pulls (9 per side)