Wednesday, 15 June, 2016
WARM UP – MOBILITY
Agility ladder + dynamic warm-ups (5-7 mins)
– Green band shoulder stretch (Pecs / Overhead / lats etc)
– 2 x 20s KB Arm bars/side
– Tech turkish get-ups and review other WOD movements
WOD A
ROLLING THROUGH THE 6
A1) 6 min AMRAP: Turkish get-ups (16/12kg) (Alternate R/L, count each rep as 1, R+L = 2)
(Don’t race, move smoothly with purpose on each rep)
– Rest 2
A2) 6 min ARMAP: 10 Kettlebell swings (24/16kg) + 5 V-ups or Tuck ups
(Sub 10 hollow rocks or 15s hold)
– Rest 2
A3) 6 min AMRAP: 20 “Unbroken” Doubleunders
(Scale to a number that is attainable but still challenging 5-15 or count unbroken sets of 50 singleunders)
– Rest 2
A4) 6 min AMRAP: 5 Burpee Ball Slams (30/20lb) + 10 Russian Twist (5/side
Score = # of TGU + Complete rounds of A2 + # of DU sets + Complete Rounds of A4