Thursday

WOD

Warmup:
3 Sets
10 Quadruped Thoracic Rotations/side
2 Hollow body Wall Walk
10sec Wall Facing Handstand after last wall walk
10 Quadruped Hip Extensions/leg

A) Front Squat

31X1; 2.2 rest 15sec/rest 2-3mins x 4 Sets (these are clusters – you perform 2 reps and then re-rack the bar for the specified number of seconds before completing 2 more reps to finish out the set – 4 reps per set) – Build weight with each cluster

B1) Rear Foot Elevated Split Squat

30X1; 6-8/leg; rest 60sec x 3 sets (Dumbbells loaded at sides)

B2) Strict Pull Up

30sec AMRAP; rest 60sec x 3 sets (max reps in 30sec) – use assistence as needed to perform at least 5 reps in this time frame

B3) Single Arm Seated Arnold Press

2112; 6-8reps x 1; 4-6reps x 2; rest 90sec

C) 10mins Continuous Grind

10m Dumbbell Bear Crawl 15-30lbs
10 Ring Rows (hold 1sec at the top of each rep)
10 Strict Toes to Rings/bar
20m 2-arm Dumbbell Overhead Carry (same load as Bear Crawl)