WARM UP
2 rounds:
50′ Bear crawl
50′ backwards bear crawl
50′ Broad jumps
50′ Frog jumps
10-15 Ring rows
50′ Bear crawl
50′ backwards bear crawl
50′ Broad jumps
50′ Frog jumps
10-15 Ring rows
MOBILITY
Roll out calves + lats (3-4 mins total)
WOD A
Every 90s x 8 sets (4 each alternating)
A1: 5 x Strict supinated pull-ups @3,1,1,1 (weighted if possible)
(no bands – sub 3-4reps of 5s controlled negatives)
A2: 5 x Tall box jumps (80-90% of max height)
A1: 5 x Strict supinated pull-ups @3,1,1,1 (weighted if possible)
(no bands – sub 3-4reps of 5s controlled negatives)
A2: 5 x Tall box jumps (80-90% of max height)
Weighted pull-up x 5
WOD B
EMOM x 21 (7 rounds of each movement)
B1:10-15 x Calorie Row
B2: 6-10 x Burpee box jump overs (24/20″)
B3: 8-10 x Kettlebell swings + 6-8 x Kipping pull-ups ‘or’ ring rows
(Choose a rep range (and KB weight) suitable for your fitness level and attempt to complete all rounds and reps)
B1:10-15 x Calorie Row
B2: 6-10 x Burpee box jump overs (24/20″)
B3: 8-10 x Kettlebell swings + 6-8 x Kipping pull-ups ‘or’ ring rows
(Choose a rep range (and KB weight) suitable for your fitness level and attempt to complete all rounds and reps)
