Thursday, 27 October, 2016
WARM UP – MOBILITY
3-4 mins shoulder & hip circles
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2 Rounds:
2 Wall Walks
6-8 V-Ups
6-8 Ring Rows
4-6 Box Step-Ups each leg
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Start half the class on WOD A, half on WOD B. Rest 5 mins between.
WOD A
Alt. EMOM x 10 mins (5 sets of each):
1) 1-3 Rope Climbs – legless or with legs, or 1+1
2) 4-6 Pistols per leg – hold a KB if you’re a ninja!
WOD B
Alt. EMOM x 10 mins (5 sets of each)
1) HSPU – strict or kipping, choose a number that you can sustain
2) 10-20 GHD Situps
ACCESSORY
3-4 sets:
15-20 Banded/PVC BTN Lat Pulldowns
20 Alt. Bicep Curls
Max Hollow Rock
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Crossover Plyo to be completed after
