Thursday, 9 February, 2017

WARM UP – MOBILITY

7-8 mins dynamic: laps + dynamic stretches upper and lower body

Tech movements in WOD

WOD A

4 x 4 min AMRAP’s with 4 mins rest between (32 mins)

THE GAUNTLET PT. 1 OF 4
4 min AMRAP:
8 DB OH Walking Lunges 2×45/30lb
8 Chest To Bar Pullups

THE GAUNTLET PT. 2 OF 4
4 min AMRAP
10/7 Cal Assault Bike
10 KB Swings 36/28kg

THE GAUNTLET PT. 3 OF 4
4 min AMRAP
6 Thrusters 115/80lb
6 Burpees Over Bar

THE GAUNTLET PT. 4 OF 4
4 min AMRAP
12 Ball Slams 40/30lb
12 Box Jumps 24/20

-Partner up and have one person work, one rest
-Start on any couplet but move in order to the next

ACCESSORY

5 mins easy bike cool down
Stretch and Crossover Recovery