Wednesday, 11 January, 2017
WARM UP – MOBILITY
3-4 rounds alternating between skipping drills and red band back and shoulder warm-up/activations drills.
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Review al WOD movements and scaling options and give 5-7 min for athletes to warm-up their individual movements and prep for the WOD’s
WOD A
BAR MUSCLE-UP & BOX JUMP OVER
AMRAP in 6 min:
4/3 Bar muscle-ups
8 Box jump overs (30/24″)
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Scale BMU to jumping bar MU or 6 x Jumping chest to bar
– Rest 4 min –
HANDSTAND PUSH-UP & ROPE CLIMB
AMRAP in 6 min:
10 Handstand push-ups (kipping allowed)
2 Rope climbs
– Rest 4 min –
DOUBLEUNDER & PUSH-UP
AMRAP in 6 min:
30 Doubleunders
10 Hand release push-ups
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For larger classes, start 1/2 of the group on the first WOD, and the other half on the second. Complete then switch, everyone completes the last one together.
For WOD 2 if you are partnered up on a rope climb then one athlete may start on the HSPU whole the other starts on the Rope.
ACCESSORY
Cooldown 5-6 min easy bike or row
Crossover symmetry “Plyo” or “Iron Scap”
Every 2-3 movements complete 15-20 GHD Sit-ups (3 rounds)
