DATE – Monday December 8th
Warm-up: 3 rounds:
– 1 min skipping / double under practice
– Wall walk into 20-30s nose to wall handstand hold
Mobility: 60s overhead box stretch + dowel dislocates and front rack stretch
WOD A) Push press – Every 90s x 9 sets
5, 5, 5, (60-70%)
3, 3, 3, (70-85%)
1, 1, 1 (85-100%)
WOD B) 2 x 6 min AMRAP’s (15 min)
B1) 6 min AMRAP:
12 x Pull-ups
8 x Handstand push-ups (Kipping allowed)
-Rest 3 min-
B2) 6 min AMRAP:
15 x Kettlebell Swings (32/20kg)
10 x Burpee box jumps (24/20”)
WOD C) 5 rounds – no score: (5 min)
20s Hollow Rock/hold
10s rest
20s Front Plank hold
10s rest
