Monday, 10 July, 2017

WARM UP – MOBILITY
5-7 mins agility ladder/agility drills
Shoulder circles/rotations, then everyone grab a light KB and tech WOD A

WOD A

(approx. 15 mins) 3 Rounds KB Shoulder Complex – complete all reps UB on one arm before switching
8-10 Half Kneeling KB Shoulder Press @ 31X1 tempo + 100′ OH Carry + 8-10 KB Bent Over Rows @ 31X1 tempo

-Complete both sides, then rest 1:30-2 mins between rounds

WOD B

PUMP FICTION
2 Rounds for total reps (10 mins)
1 min Strict Pullups pro or sup (for an added challenge, use rogue grippers or rings – do what is going to challenge you most, forget the leaderboard!!)
-Rest 30 secs-
1 min Strict HSPU’s (for an added challenge, use DB’s or parallettes to flat surface or deficit)
-Rest 2 mins-
*set clock to 1 min on / 30 off

WOD C

BABY DRIVER
For time:
1km Row
50 Ball Slams 40/30lb

ACCESSORY

1) Crossover Plyo

2) 3 Sets: 20-30 Banded Tricep Press-downs, rest 90 secs between sets