WARM UP – MOBILITY
Big dynamic full body joint warm-up and stretch (see FB video or join Zoom class at 2pm)
—
2 rounds / warm-up pace:
3-5 push-ups + 5/arm snatch
– rest 30s –
5 Sit-ups + 6-8 Lunges
– rest 30s
—
Rest ~2min before starting WOD A
WOD A
CRUEL INTENTIONS PT. 1
In 8 minutes complete AMRAP of KB or DB Snatches*
(switch arms every 5 reps to stay even R/L)(Sub: odd object ground to overhead)
*EMOM (including the first) complete 10/8 push-ups
– Rest 4 minutes –
CRUEL INTENTIONS PT. 2
In 8 minutes complete AMRAP of weighted lunges*
(Hold KB or DB or Odd object goblet or in front rack)
*EMOM (including the first) complete 10 Sit-ups
WOD B
Tabata abs:
Complete 3 rounds for quality: (9 x 20/10 tabata intervals total)
20s Alternating heel touches
10s rest
20s Side plank rotations (R)
10s rest
20s Side plank rotations (L)
10s rest
