Wednesday, 7 June, 2017
WARM UP – MOBILITY
Dynamic running + shoulder warm-up
Green band shoulder stretch: overhead / pec / bully
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Review gymnastic movements and prep for WOD A
WOD A
Every 90s x 9 (3 rounds each):
A1) 5-8 Ring or Bar muscle-ups (scale reps as needed or to jumping or banded transitions, or low ring transitions with feet on the ground)
A2) 30-50ft handstand walk (scale to partner spotted, wall holds, weight shifts, or wall walks)
A3) 30-40s parallette L-sit holds (accumulate time if not unbroken, scale to bench or box)
WOD B
TEAM MAN-MAKER AMRAP
In teams of 3, complete AMRAP in 25 mins:
Count the total # of Man-makers completed by your team.
Partner 1: AMRAP Dumbbell Man-makers (45/30lbs)
Partner 2: 400m Run
Partner 3: Rest
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Rotate stations in order, each time the 400m run is complete.
1 Man-maker = push-up, row R, push-up, row L, power clean, push press
Partner resting can count and record the man-makers
ACCESSORY
3 sets:
8-10 single arm bent over rows
30-40 Banded good mornings
6-8 x “ATYT” with light plates, DB’s. or crossover bands
– Short rest between movements, 3-4 min between rounds
