Hey Folks!
Here are Thursday and Fridays WOD! As usual, replace what you need to in order to not be too sore for the Open WOD, but don’t think, “oh I’ll do my own WOD, it shouldn’t be bad” – because it probably will be. We’ve been designing training for a couple minutes and don’t plan to make you TOO sore for this exact reason, BUT everyone responds differently – so if you need to do less/swap out for mobility, get on it and have a blast 🙂
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THURSDAY
Warm up
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
Health
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂
Longevity
Every Minute for 10 Minutes perform:
1 High hang Snatch
1 Snatch Balance
1 Overhead squat
*Use ~65%
Metcon
8 Step ups w/ barbell racked on back (95/65) (to a challenging height – no cheating/crappy form though!)
2 Rope climbs (scale: 8 Strict pull ups)
20 second plank
Cool Down
LaX Ball – Glutes, Rotator Cuff
FRIDAY
Warm up
Health
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
Longevity
Intermediate – 4 Windsheild wipers (lay on back, hold lightly loaded barbell in bench press support position and bring feet to one bumper, then the other twice each)
Advanced – 4 Lateral toes to bar – bring both toes to bar just outside one hand, then the other, twice each side.
Metcon
Row 300m
AMRAP hand release-push ups
*One partner performs push ups while the other rows. Set a moderate pace, think 70% effort – this is a LONG WOD.
Score is total meters traveled and Total push ups.
Cool Down
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads
*Hit the important spots (for you) if you’re low on time!