Friday, 7 October, 2016

WARM UP – MOBILITY
10-12 Leg swings each direction (keep your core tight on these!)
Green band hamstring floss (laying on the floor, 3 positions (up, out, across)
then 2 rounds:
20 Banded good mornings
6-8 Cossack squats
8-10 Tuck jumps / lower box jumps
8-10 Beat swings / kipping knee raises (or ttb)

WOD A
SUMO DEADLIFT X 10
TALL BOX JUMP X 5
Every 2 min x 8 (4 sets each alternating):

A1: 10 x Sumo deadlift
Keep it relatively light today @ 50-60% across all working sets.
Smooth, unbroken sets, double overhand grip only)

A2: 5 x Tall box jumps (1.1.1.1.1)
Rest ~5-7s between jumps, must be two foot take off and landing, no step ins.
Challenge yourself on height for 5 good reps, but in your safe zone.

WOD B
CHEAP THRILLS – RX+
Complete 3 rounds for time:
25 Wallballs (30/20 – slam ball – 10/9ft)
20 Russian KB swings (36/28kg)
15 Toes to bar
– Rest exactly 3 min between rounds –
Subtract the 6 min rest from final time

– OR –

CHEAP THRILLS – RX
Complete 3 rounds for time:
20 Wallballs (20/14 – 10ft)
15 Russian KB Swings (32/24kg)
10 Toes to bar
– Rest exactly 3 min between rounds –
Subtract the 6 min rest from final time

ACCESSORY
3 rounds:
20 Russian twists (Slam ball 15-30lb)
15 Hollow Rocks
10 V-Ups or Tuck Ups
30s elbow plank hold
Push through each round as unbroken/fast as possible, then rest 1-2 min between rounds.