Wednesday, 3 May, 2017
WARM UP – MOBILITY
Alternate upper and lower body mobility drills:
Shoulder circles, banded dislocates etc.
Hip & ankle openers
—
2 Rounds:
6-8 Single Leg Box Step Ups each side
10-12 Bench Dips
WOD A
NINJA ACADEMY
3 rounds for total reps (16 mins)
1 min AMRAP Strict Ring MU’s
-30 secs rest-
1 min AMRAP Pistols
-30 secs-
1 min AMRAP Strict HSPU’s
-2 mins rest-
—
-Scale MU’s to kipping MU’s, or strict dips
-Pistols to banded or box
-HSPU’s to strict with reduced ROM or feet on box
WOD B
THE BIG FRIENDLY GYMNAST
14 min AMRAP:
5 Chest To Bar Pullups
10 Box Jumps 24/20″
5 Chest To Bar Pullups
10 Weighted Situps 40/30lb Slamball – no abmat, anchor feet
ACCESSORY
6-8 Sets:
8-10 Bicep Curls
—
Crossover Plyo
