Wednesday, 28 December, 2016
WARM UP – MOBILITY
Dynamic warm-up
Red band: pull aparts, presses, rows, lat pull downs
2 rounds:
2 wall walks with 3-5 push-ups at the bottom and a 10-15s hold at the top
8-10 Ring rows
WOD A
STRICT PULL-UP & HANDSTAND PUSH-UPS
Complete 5 rounds for total reps:
30s AMRAP Strict Pull-ups
30s Rest
30s AMRAP Strict HSPU
30s Rest
—
Use a band that allows at least 6-8 Pull-ups
Scale HSPU to 1/2 mats, Pike off bench or box, or seated Dumbbell press
WOD B
HELLS BELLS
15 min AMRAP:
20 Russian KB Swings (32/24kg)
15 Box Jumps (24/20″)
10 Ring Dips
ACCESSORY
3 rounds:
8-10 x GH Raise
20 x Alternating DB bicep curls
10 x DB tricep rollbacks
