WARM UP – MOBILITY
** Grab a red band **
1) Banded Shoulder warmups; dislocates, rows, presses etc.
2) Hip & ankle mobility, pistols to bench
3) Tech WOD A movements and allow time to warmup / practice
WOD A
SKILLS N DRILLS
40 secs on / 20 secs of x 5 sets (20 mins)
1) Rope climbs
2) Pistols
3) Dips
4) V-ups
Score = total reps
Start on any station and rotate through in order
WOD B
STRICT N STRONG
For time:
3-2-1 Wall walks
21-15-9 Strict pull-ups
Sub wall walks for plank wall-ups to pike with feet on bench/box. Double reps if possible
Bring pull-up reps down to 15-12-9 or 12-9-6 as needed; keep yourself moving.
WOD C
Choose your machine and go all-out for 2 mins. Score = total cals
2 MINS MAX BIKE CALS
2 MINS MAX SKI CALS
2 MINS MAX ROW CALS
