Warmup:
Grab light KB
Jog 30’ and back x 3
Walking Lunge 30’
Walking Kicks 30’
Side lunge 30’
Inchworm 30’
KB Walking lunge 30’
3 wall walks
On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, 3 Chest 2 Bar Pull Ups or Ring Rows
Barbell warmup: With an empty barbell and in Snatch Grip per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk in Snatch Grip, High Hang Power Snatch
WOD:
EMOM 12:
ODD 16 KB Goblet Walking Lunges (53/35)
EVEN 6-8 Hand Stand Push Ups.
Rest 3 Min, then…
AMRAP 7:
10 Power Snatch (75/55)
5 Chest to Bar Pull Ups
Score each WOD separately (WOD 1, number of successful rounds. WOD 2 Total Rounds and Reps)
Video courtesy of Functional Bodybuilding. Back-to-Back WOD Thursday!!! In WOD 1, for the Goblet lunge, every time the knee touches the ground, that is a rep, BUT, make sure you bring the legs back together, knees, hips, fully locked out to count the rep, even the last one. For WOD 2, the Snatch weight is lighter, so the goal is quick cycle on the reps so you can get to the Chest2Bars quickly. That said, do NOT round the back as you return the bar to the ground every rep. Keep the back flat and reset under tension every rep!
Scaling Options:
KB weight -> 35/25 -> as needed
HSPUs -> Pike Push Ups off box -> Pike Push Ups off the floor -> hand release push ups
C2B Pull ups -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Bar weight -> 65/45 -> as needed
Joint Strike CrossFit 