WARM UP – MOBILITY
** Grab a red band (and green band for pull-ups if needed) **
1) 2-3 mins shoulder burners & banded dislocates
2) 1 Sets, 8-12 reps each w/ red band
Lat push-down to hollows
Tricep press-downs
Face-pulls
Hammer curls
Shoulder press
3) 1 set, 8-12 reps each:
Ring rows
Down dog HPSU’s
Scap pull-ups + beat swings (4-6 of each)
Bench dips
4) Partner up for WOD A; one person working, one resting (start on either pt. 1 or pt. 2)
WOD A
THICC GYMNASTICS PT. 1 OF 2
3 Sets (9 mins)
In 90 secs:
10-15 Handstand push-ups
AMRAP Rope climbs in remaining time
– rest 90 secs –
HSPU can be strict or kipping; use a progression where you can get at least 10 UB first round. 2 sets max. after that
– Score = total rope climbs
REST 3 MINS BETWEEN PART 1 & 2
THICC GYMNASTICS PT. 2 OF 2
3 Sets (9 mins)
In 90 secs:
10-15 Dips
AMRAP Chest to bar pull-ups
– rest 90 secs –
Dips can be strict or kipping, ring/bar/bench; use a progression where you can get at least 10 UB first round. 2 sets max. after that
Score = CTB’s (or COB pull-ups, banded etc.)
WOD B
SIMPLE BUT EFFECTIVE
10 min AMRAP:
10 Ring rows
10 Push-ups
10 KB swings 24/16kg
Heels between squat rack posts for Rx ring rows
WOD C
Choose a Tabata to finish the day. Score = lowest round.
TABATA BIKE
TABATA ROW
TABATA SKI
ACCESSORY
3 Super sets:
15-20 Double DB OH tricep extensions
15-20 Double DB hammer curls
– rest 90 secs –
Curl both DB’s at same time, not alternating
