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12.24.2019


WARM-UP

1) 2-minutes each Machine

2) Arm Rotations, Leg Swings & Walk-Outs

3) Barbell Warm-Up (thrusters, push press, clean, snatch)

4) Scap Pull-Ups + Kipping

ACTIVE MOBILITY

1) Lat Smash & Stretch

2) Tricep & Bicep Smash

3) High Glute & Hamstring Smash

4) Couch & Hamstring Stretch

PARTNER WOD: Perform the following for time; you go, I go:

  • 1 Rope Climb

  • 2 Thrusters (75/55)

  • 3 Push Presses (75/55)

  • 4 Power Cleans (75/55)

  • 5 Power Snatches (75/55)

  • 6 Russian Kettlebell Swings (53/35)

  • 7 Pull-Ups

  • 8 Knees-to-Elbows

  • 9 Box Jumps (24/20)

  • 10 Double-Unders

  • 11 Burpees

  • 12 Overhead Walking Lunges (45/25 Plate)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Weighted Ab Mat Sit-Ups, tabata style

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility