WARM UP – MOBILITY
3-4 mins running/jumping warmup
–
2 rounds:
10-15 banded: dislocates, presses, rows
1 wall walk
6-8 beat swings
6-8 bench or bar dips
WOD A
GYMDIANA JONES – RX+
3 min AMRAP x 3 sets, rest 3 mins between
20 box jump overs 24/20″
15 handstand push-ups 2/1 mat deficit
AMRAP bar muscle ups in remaining time
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GYMDIANA JONES
3 min AMRAP x 3 sets, rest 3 mins between
20 box jump overs 24/20″
12 handstand push-ups
AMRAP chest to bar pull-ups in remaining time
WOD B
BODY BUTTER
3 rounds for time:
30 KB swings 32/24kg
25 toes to bar
20/15 Ring dips
—
-In busier class some people start on swings, some on dips
ACCESSORY
1) 3 sets:
10-10-10 double DB bent over rows – drop set
-rest 30 secs-
10-15 Crossover WY negatives
-rest 30 secs-
5×5 Crossover plyo reverse flies
-rest 2 mins-
2) 3-5 sets:
5-10 hollow rocks
5-10 v-ups
5-10 tuck-ups
5-10 secs hollow hold
-rest 60 secs-
