WARM UP / MOBILITY
Dynamic full body warm-up
Banded shoulder stretch – Pecs / Overhead
—
Review bench press + tempo requirements
5-7 min to warm-up and prep for WOD A
Banded shoulder stretch – Pecs / Overhead
—
Review bench press + tempo requirements
5-7 min to warm-up and prep for WOD A
WOD A
EMOM x 20 min: (5 rounds of each movement alternating in order)
A1: Bench Press x 3 (@3,2,X,1) – 65-70% of 1RM Across)
A2: Unbroken Kettlebell Swings x 15 (Heavy but UB)
A3: Strict Supinated Pull-ups x 5 (Weighted if possible, sub jumping negatives/ring rows)
A4: Sled push sprint x 100ft (Moderate/heavy weight – your choice)
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Group with 3-4 similar athletes and share equipment starting on different stations.
A1: Bench Press x 3 (@3,2,X,1) – 65-70% of 1RM Across)
A2: Unbroken Kettlebell Swings x 15 (Heavy but UB)
A3: Strict Supinated Pull-ups x 5 (Weighted if possible, sub jumping negatives/ring rows)
A4: Sled push sprint x 100ft (Moderate/heavy weight – your choice)
—
Group with 3-4 similar athletes and share equipment starting on different stations.
WOD B
DOUBLEUNDER BURPEE BURNER
Complete for time:
50, 40, 30, 20, 10 – Doubleunders
10 Burpees after each set
—
(This was a WOD at the Canadian Regionals in 2011)
Scale DU’s to 2x Single unders or cut reps in half as needed.
50, 40, 30, 20, 10 – Doubleunders
10 Burpees after each set
—
(This was a WOD at the Canadian Regionals in 2011)
Scale DU’s to 2x Single unders or cut reps in half as needed.
