Wednesday, 22 February, 2017

WARM UP – MOBILITY
Dynamic full body joint warm-up. (overhead / calves / quads stretch out)
2 rounds:
3-5 dive bomber push-ups + 1 wall walk w/ 10-15s hold
4-6 x Hollow roll back to candlestick or rolling pistols
8-10 x Beat swings

WOD A
EMOM x 10:
A1: 8-12 x Handstand push-ups
A2: 10-14 x Alternating pistols

Pick a rep scheme and scaling option that you can maintain across the 5 sets.
Advanced athletes: complete a set of strict HSPU’s first, then directly into a kipping set to finish desired rep scheme each min. (ie: 3 strict + 5 kipping or 5 strict + 7 kipping)
Try KB weighted pistols if unweighted are easy for you.

WOD B
CARDIO IS HARDIO
Complete 3 rounds for total reps: (23 min total)
1 min work / 1 min rest:
1) Row (Cals)
2) 6 Toes to bar + 3 Burpees (AMRAP)
3) Assault Bike (Cals)
4) 6 Dumbbell box step overs (20″ – 45/30lb held by side) + 3 x DB push-up+row+row (AMRAP)

Start on any station and rotate in order (max 7 people/station)
Try to move at a steady consistent pace through this entire workout.