WARM UP
Shoulder circles
Band pull aparts + presses
1-5 push-up + down dog stretch
Band pull aparts + presses
1-5 push-up + down dog stretch
MOBILITY
Pec stretch laying on the floor:
30s/side x 2
30s/side x 2
WOD A
Every 90s x 12 (4 round of each movement – 18 min)
A1) Bench press x 5 (build to a heavy 5)
A2) Ring row / body row x 8 (@3,1,1,2)
A3) GHD Sit-ups x 10-15 / Beg: V-ups or Tuck-ups
A1) Bench press x 5 (build to a heavy 5)
A2) Ring row / body row x 8 (@3,1,1,2)
A3) GHD Sit-ups x 10-15 / Beg: V-ups or Tuck-ups
Bench Press x 5
WOD B
Death by Burpees
On the first minute complete 1 burpee, on the second minute complete 2 burpees. Continue on adding one burpee each minute until you are unable to complete the reps within the minute.
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Your score is the last completed round number, plus any burpees finished in the uncompleted round.
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Your score is the last completed round number, plus any burpees finished in the uncompleted round.
6″ jump to a pull-up bar with a 2 hand touch
When you are out, continue to work until the entire class is finished.
30s work, 30s rest: plank hold
When you are out, continue to work until the entire class is finished.
30s work, 30s rest: plank hold
