Wednesday, 27 July, 2016

WARM UP – MOBILITY
Quick dynamic joint warm-up
2 sets:
Leg lifts x 10 each: Forward / Across / Outside (30/Leg)
20-30s Static Handstand hold

WOD A
EMOM x 15 (5 rounds of each movement alternating)
A1) 15-25s L-Sit (Parallette or Rings – Accumulate over 2-3 sets if needed)
A2) 2-3 Wall Walks (Hold a tight HS position at the top for 5s each rep)
A3) 30-50 Double unders (30-45s practice)

WOD B
6 X 1:45 ROW / 2:15 REST
Complete 6 rounds for total meters rowed:
Row 1:45
Rest 2:15

Big classes, alternate with a partner on the rower: Set to 1:45 on – 15s Rest/transition (or 2:15 rest if solo)
Record Meters rowed each interval and combine for a total score.
Try to keep a consistent pace across the 6 intervals. Do not max out on the first set and crash on later intervals.

ACCESSORY
3 rounds:
20 Alternating bicep curls
15-20 GHD Sit-ups