Thursday’s WOD – January 4th

DAY FOUR/ Thursday’s WOD:
Warm-up:
2 rounds med-ball partner toss
5 Overhand
5 Underhand
5 Left side
5 Right Side
5 Front Squat

Mobility & Dynamics:
Trainers Standard

Connectivity:
Thoracic Barbell Stretch
10 sec hold x4

Walk Feet out/ Reverse Plank
x 4

Bully Extension Bias
x4 each arm 10 second holds
*see Supple Leopard book pg.332

Banded Lateral Opener
x4 each arm 10 second holds
*see Supple Leopard book pg.334

Thrusters Breakdown
Power Clean (starting position)
x5 (class together)
· elbows up
· bar resting on anterior deltoids
Front Squat
x5 (class together)
· sit in your heels
· get depth/past parallel
· chest & elbows high
· back tight
Shoulder Press
x5 (class together)
· fluid motion getting bar directly overhead
· pull your head through
· biceps are right by your ears

Thruster (movement put together)
X10 (class together)

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

WOD:
CAT ONE:
For time:
15 Thrusters, 135/95 lbs
Run, 200 m
20 Thrusters, 95/65 lbs
Run, 400 m
30 Thrusters, 65/45 lbs
Run, 800 m

CAT TWO:
For time:
15 Thrusters, 115/75 lbs
Run, 200 m
20 Thrusters, 75/55 lbs
Run, 400 m
30 Thrusters, 55/45 lbs
Run, 800 m

CAT THREE:
For time:
15 Thrusters, 95/65 lbs
Run, 200 m
20 Thrusters, 65/45 lbs
Run, 400 m
30 Thrusters, 45/33 lbs
Run, 800 m

CAT FOUR:
For time:
10 Thrusters, 65/45 lbs
Run, 200 m
10 Thrusters
Run, 400 m
10 Thrusters
Run, 800 m

*Morning class can row. DO NOT DROP UNLOADED BARS! Scale according to keeping your form intact. If it goes sloppy expect a trainer to scale you in the middle of the WOD (which sucks). Sloppy form = injury.