Monday, 1 May, 2017

WARM UP – MOBILITY

8-10 min KB shoulder warmup:
Halos, Windmills, Clean & Press tech / Supinated Scap Pullups

*Nothing is being recorded or scored today so just worry about going at your own pace!

WOD A

Alt. E90SECS x 8 sets (4 sets each – 12 mins)
1) 5 Shoulder Press @ 41X2 tempo (55-60% of 1RM – keep it feeling light and RESPECT THE TEMPO)
2) 20-30 secs Supinated Chin Over or Chest To Bar Hold (use a band or spotter if needed)

WOD B

3 Super Sets (10-12 mins to complete):
8-10 Wide/Pronated Ring Rows @ 30X2 tempo
8-10 Bent Over Rear Delt Flies @ 30X2 tempo
-Rest 60-90 secs between sets-

WOD C

12 min “AMRAP” @ 75-80% effort:
200m Run or Row
5 KB Clean to Overhead + 5 OH Walking Lunges Right (choose a weight that you can do this UB with)
5 KB Clean to Overhead + 5 OH Walking Lunges Left
5 V-ups + 5 Tuck-ups + 5 Hollow Rocks

ACCESSORY

Crossover Recovery

3-4 sets:
15-20 Banded Tricep Press-downs