WARM UP – MOBILITY
3-4 mins lots of shoulder circles/rotations
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Alt. EMOM x 6 mins (3 sets each):
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Alt. EMOM x 6 mins (3 sets each):
1) 2 Wall Walks + hold after 2nd rep (30 secs total)
2) 40-45 secs of Skipping, Double or Triple Unders
WOD A
E3MOM x 4 sets (5 mins to warmup + 12 mins working time)
-5 Shoulder Press + AMRAP T&G Push Press @ 90% of Shoulder Press 5RM (push press reps must be touch & go, set is over if you have to pause and reset)
-If you don’t have a 5RM to work from, choose a weight that you could squeeze out 6-7 reps with
-5 Shoulder Press + AMRAP T&G Push Press @ 90% of Shoulder Press 5RM (push press reps must be touch & go, set is over if you have to pause and reset)
-If you don’t have a 5RM to work from, choose a weight that you could squeeze out 6-7 reps with
WOD B
FANTASTIC 4
20 min AMRAP:
20 Handstand Pushups
20 Box Jumps 30/24”
20 Chest to Bar Pullups
20 GHD Hip Extensions (or BB Good Mornings)
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*Scale any exercises that are particularly challenging for you to 15-20 reps, try not to spend more than 2-3 mins on any exercise
20 Handstand Pushups
20 Box Jumps 30/24”
20 Chest to Bar Pullups
20 GHD Hip Extensions (or BB Good Mornings)
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*Scale any exercises that are particularly challenging for you to 15-20 reps, try not to spend more than 2-3 mins on any exercise
ACCESSORY
3-4 sets of 10-12 Single Arm KB Rows
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Crossover Recovery after all 3-4 sets of Rows have been completed
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Crossover Recovery after all 3-4 sets of Rows have been completed
