Monday, 10 April, 2017
WARM UP – MOBILITY
Quick Dynamic warm-up + Hip opener stretches
2 rounds with a 15-25lb plate:
8-10 Plate Squats
8-10 Plate ground to overhead
8-10 Plate overhead tricep extensions
WOD A
BACK SQUAT X 8
4-5 min to warm-up then:
Every 3 min x 4 sets: 8 back squats at 60-65% of 1RM
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Small jumps as needed but all sets should be smooth and maintain ideal positioning, no going to failure.
WOD B
THIS HOUR HAS 22 MINUTES…
In 22 min, complete AMRAP, alternating complete rounds only with a partner.
15 Wallballs (20/14lb – 10ft)
12 Kettlebell Swings (32/24kg)
9 Ring dips
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Scale movements / weights / reps so that the first few rounds are able to be completed unbroken and at a good fast pace.
ACCESSORY
5 min cool down bike or row +
2-3 rounds:
15-20 x GHD Sit-ups
60s x Face up Chinese plank hold (plates on lap as needed)
6-8 x “ATYT” on light crossover bands
