WARM UP – MOBILITY
1) 3-5 mins ‘cardio’ (run/row/bike, or jog on the spot with 10-15 sec intervals of high knees, butt kicks, jumping jacks etc.)
—
2) 10-15 reps each movement/side to get your whole body moving:
Shoulder circles, rotations, neck circles
Hip circles, leg swings
Lunges, air squats
—
3) Warmup WOD movements
WOD A
TOO HOT TO HANDLE PT.1 OF 3
9 min AMRAP:
9 Thrusters
9 Tuck jumps (or box jumps if you have one)
9 V-ups
– rest 3 mins before starting part 2 –
—
– Use a DB/KB(s), barbell or bag of weights for the thrusters. Use a light-medium weight so that you can go through a few rounds unbroken. Perform 18 air squats if you don’t have weights
TOO HOT TO HANDLE PT.2 OF 3
6 min AMRAP:
6 Devil’s press
6 Handstand push-ups
– rest 90 secs before starting part 3 –
—
– Use 1 or 2 DB’s/KB’s for Devil’s press, splitting the reps 3/3 per side if using a single weight. Sub to a burpee + plate or bag of weights ground to overhead if that’s all you have, or just burpees if you have no weights
TOO HOT TO HANDLE PT.3 OF 3
3 min AMRAP:
Overhead lunges
—
– Hold a single DB/KB/object overhead and alternate hands as needed. You can also use a barbell / bag of weights or plate if that’s what you have to work with. Perform jumping or regular lunges if you have no weights
