WARM UP – MOBILITY
8-10 mins warm-up/prep for WOD A movements
WOD A
E90SES x 5 sets (complete all 3 movements in 90 secs)
3 bar muscle ups
6 handstand push-ups
12 alt. pistols
—
-Scale reps as needed to move through them fast/UB
-Scale bar mu’s to jumping mu’s, ctb’s or banded ctb/chin-over
-HSPU’s can be strict or kipping, adding a deficit if needed
WOD B
CHELSEA
Every minute on the minute for 30 minutes:
5 pull-ups
10 push-ups
15 squats
—
-Complete the 30 reps then rest the remainder of the minute.
-Complete as many rounds/minutes as possible. Your score is your last completed round + reps completed in the last round.
-Scale the movements and rep scheme down to 4-8-12 or 3-6-9 so that 18-20+ rounds are attainable.
– If you’re out early, rest for 1-2 min then continue with a smaller rep scheme with a goal of 22-25 rounds being completed.
ACCESSORY
1) “Durante Core”
5 rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
-Rest 1 min-
*Scal reps to 5-8 as needed
2) Crossover plyo
