DATE – Tuesday
Warm-up)
Alternating with a partner, 2 x 90 secs Row (each). Work on dynamic lower and upper body mobility while you wait
Lower: hip circles, samson lunges, leg swings etc.
Upper: shoulder circles, band pull-aparts etc.
Mobility) Hip int/ext. rotation against wall x 60 secs each position
WOD A) 10 mins to complete 3 Rounds:
1-2 Legless Rope Climb – start seated if you are strong enough (2-3 Regular rope climbs, or 5 Ring Rows at 3133 tempo as mod))
50’ Double KB Front Rack Lunges + 300’ Farmers Carry – heavy but unbroken
*No scoring on board for WOD A
WOD B) 3 Rounds for reps – score each exercise individually (15-18 mins:
1) 60 secs Double Unders
2) 60 secs Front Squat 115/75lb
3) 60 secs Muscle Up/Chest to Bar Pullup/Pullup (Adv/Int/Beg)
-Rest 3 mins-
*Busy classes partner up and stagger 3 mins, partners can assist in counting reps/scoring for 1 & 2
WOD C) 2-3 sets:
8-10 x ATYT cycles with light plates or bands, bent at the hip – 3-4 second negatives
10-15 W’s 3-4 second negatives
*Rest as needed throughout; just get the reps in
