WARM UP – MOBILITY
3-5 dynamic warm-up and full body dynamic joint rotations stretches
Stretch: Squat / Hip openers & Overhead position
—
Complete 2 rounds at a steady/warm-up pace:
5/arm or 10 reps of each WOD movement
– Rest ~60s between rounds
(If you can, go a bit lighter on round 1 and WOD weights on round 2)
WOD A
TABATA GONE BAD
Complete one full tabata (8 x 20s work / 10s rest) for each movement, resting 1 min between each (25 min)
Single arm DB/KB thruster (switch arms each round)
Single arm DB/KB Sumo deadlift high pull (switch arms each round)
Lateral jump over object (8-12″ – DB/KB or a book standing up)
Single arm push press (switch arms each round)
Up-downs (like a burpee but with no push-up or jump)
—
Your score is the combined total of the lowest number of reps completed in any interval for each movement
(This all could be completed with an odd object, or barbell with both arms working together)
WOD B
Complete 3 rounds:
30s front plank
30s side plank
30s side plank
30s front plank w/ reach to object
– rest 1 min –
