Thursday, 30 March, 2017

WARM UP – MOBILITY

Shoulder circles/rotations
Bench shoulder opener
Hamstring stretches
Wall Walks
Hollow Holds

WOD A

12 mins skill work, try to work through 3 rounds of each exercise
20-40 secs Handstand Hold or Walking
20-40 secs L-Sit Hold

WOD B

Alt. EMOM x 21 mins (7 sets of each)
1) 2-5 Muscle Ups (ring or bar, choose you weakest)
2) 8-12 Box Jump Overs 24/20″
3) 12-15 KB Swings (challenging but UB)

Scale MU’s to either a set of 6-8 pullups or dips, whichever you are weaker at/haven’t done in a while

ACCESSORY

6-8 sets:
8-10 Bicep Curls (3-4 sets with a barbell + 3-4 sets with DB’s)
*Work through 3-4 sets of 10-15 GHD Oblique Crunches in between sets of curls

Crossover Plyo to finish