Wednesday, 22 November, 2017

WARM UP – MOBILITY

2-3 mins knee tag
Partner med-ball warmup

WOD A

3 x 8 min AMRAP’s with 4 mins rest between (32 mins)
You may start on whichever AMRAP you like, but move in order from there.
The goal today is to work at 70-80% effort, a pace that is sustainable across all 3 workouts. Make you use weights/progressions/rep schemes that will allow you to move through each AMRAP at that sustainable pace.

Girls Just Want To Have Fun pt. 1 of 3
8 min AMRAP:
30 Double Unders
10 SDHP 95/65lb
10 Shoulder To Overhead

—REST 4 MINS—

Girls Just Want To Have Fun pt. 2 of 3
8 min AMRAP:
10 Cal Row
8 Handstand Pushups
6 DB Hang Squat Cleans 2×50/35lb DB’s

—REST 4 MINS—

Girls Just Want To Have Fun pt. 3 of 3
8 min AMRAP:
8 Cal Bike
12 Toes To Bar
16 Wallballs 20/14lb

ACCESSORY

1) 3 Super Sets:
10-15 GHD Oblique Crunches per side
15-20 Banded Situps
-Rest 90 secs-

2) Crossover Recovery