Avant Garde Home WOD: February 22, 2023

WOD Along Video

Warm Up

Mobilize: Complete the following

10 Plank T Spine Openers

10 Deep Forward Lunge to Forward Fold

10 Spider Lunges

Wrist Prep

10 Bent Over I-Y-T

Activate: 3 Rounds

10 Banded Good mornings / Regular Good Mornings

10 Lateral Lunges

10 Air Squats

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Part A

EMOM 12

1st 10 Single Arm Strict Press (L)

2nd 10 Single Arm Strict Press (R)

3rd 8 DB Snatch Balance (L)

4th 8 DB Snatch Balance (R)

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Part B

For Time (CAP 12)

40 Box Step Ups*

20 Thrusters

40 Toes to Bar

Alternative Toes to DBs

20 Thrusters

40 Box Step Ups*

RX 65 / 95 lbs

Scaled 55 / 75 lbs *Bodyweight for step ups

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Cool Down

30 seconds Deep Forward Lunge L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right

30 seconds puppy dog pose left

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute Seal Pose

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch