WOD WOD, May 14, 2023

WOD – Sun, May 14

Warm-up

2minutes Rowing Running Biking
Over All Dynamic Body Activation
ankles. knees, hips shoulders

1 set:
10 alternating Spiderman stretches
10 inch worms
10 air squats

1 set:
10 squat therapy reps (against the wall)
10 hand-release push-ups
10 alternating Scorpion stretches

1 set:
3-5 wall walks (partial range of motion)
10 squat therapy reps (against the wall)
3 wall walks (full range of motion

SPECIFIC WARMUP

3×3 Thruster
Build to or above workout weight

051423 WOD (Time)

For time:
10-8-6-4-2:
Thruster(70/105 lb)
– Perform 3 wall walks after each set.

INTERMEDIATE

For time:
10-8-6-4-2:
Thruster (55/85 lb)
– Perform 3 wall walks after each set.

BEGINNER

For time:
10-8-6-4-2:
Thruster(35/45 lb)
– Perform 2 partial range of motion wall walks after each set.

Cool Down

Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
1:00 couch stretch/side