Tuesday, 15 August, 2017

WARM UP – MOBILITY

5 mins: alt. banded shoulder warmup drills w/ hip opener lunge each side

2 Rounds:
5 Hollow Rocks + 5 Tuck Ups + 5 V-ups
1-2 Wall Walks
6-8 Single Leg Box Step-ups
6-8 Scap Pullups/ Beat Swings

WOD A

(15 mins)
A1) Alt. EMOM x 6 mins (3 sets of each)
1) 6-10 UB Strict HSPU’s at your hardest progression
2) 10-15 GHD Situps
—Rest 3 mins—
A2) Alt. EMOM x 6 mins (3 sets of each)
1) 1-5 Muscle Ups + 1 extra dip on each rep (you can do Bar MU’s if you want, no extra “dip”)
2) 3-5 Pistols per leg – add weight if you are strong at these

-Start half the class on A1, half on A2

WOD B

TROPIC THUNDER
12 min AMRAP:
5 Chest To Bar Pullups
5 KB Snatch + 5 OH Walking Lunges 32/20kg – right arm
5 Chest To Bar Pullups
5 KB Snatch + 5 OH Walking Lunges 32/20kg – left arm
10 Box Jumps 24/20″

ACCESSORY

1) 4-5 Super Sets:
10-12 Seated DB Bicep Curls
10-12 DB Tricep Roll-back extensions
-Rest 90 secs between sets-

2) Crossover Plyo