Thursday, 4 August, 2016
WARM UP – MOBILITY
Alternate 2 rounds of shoulder circles/rotations & seated/pike leg lifts x 15-20 reps
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2 Rounds of 30 secs each stretch:
1) Supine shoulder extension
2) Bench overhead stretch
3) Cobra stretch
WOD A
Alt. EMOM x 10 mins (5 sets each)
1) 10-30 secs Supinated Chin Over Bar or Rings Hold
2) 10-30 secs L-sit Hold on Parallettes or Rings
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-If you aren’t quite strong enough to hold your chin over bar, have your feet on a bench giving yourself as little support as possible, or get a coach to spot you.
WOD B
DIE HARD
12 min AMRAP:
5/4 Strict Pullups
10/8 Strict Ring Dips
15 V-Ups
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-Work at a nice and steady pace here, focusing on good quality reps. Choose progressions that will keep you moving, make sure that no exercise is taking you more than 2 sets for the first couple of rounds.
-If you are very strong and can easily maintain unbroken sets on the pullups and dips then add a 20/10lb chain or DB. Don’t add weight if it will cause you to have to break your sets up however
WOD C
3 Rounds NFT:
10 Single Arm KB Rows per side
15 Bent Over Rear Delt Flies
20 Banded Face Pulls
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Rest 20-30 secs between exercises and 60-90 secs between rounds
