DATE – Wednesday
Warm-up: 5 min Dynamic lengths
Mobility: Banded shoulder mobility (overhead and extension / bully)
WOD A) 3 rounds for quality: (15 min)
2-3 Rope Climbs / 1-2 Legless
8-12 Handstand push-ups (Pike off bench or box, or 5 x 3-4s negatives)
20-30s Parallette L-Sit hold (Tuck hold)
– Rest as needed between movements –
WOD B) (18 mins)
B1) Alternating Tabata (Complete 8 rounds of):
20s – Ring Dips (sub bar dips, or parallette dips)
10s Rest
20s – Box Jumps (30/24”) (Games standard)
10s Rest
– Rest 2 min –
B2) Alternating Tabata (Complete 8 rounds of):
20s – Toes to Bar
10s Rest
20s – Ball slams (30/20lb)
10s Rest
Big classes partner up and start on either movement – score is combined lowest set of each movement. Aim for consistent output each round.
