DATE – Tuesday October 23rd
Warm-up
3 Rounds:
30 secs of skipping/double unders
5 KB Windmills per arm (Slow and controlled)
Mobility
Band assisted bully stretch (60 secs per side)
Band assisted Overhead shoulder stretch (60 secs per side)
WOD A)
3 alternating sets, rest 60 secs between exercises:
1) 5 Strict or Weighted Chin Ups (Supinated) at 53X3 tempo
2) 5 Strict or Weighted Dips at 53X3 tempo (Choose bar or ring dips)
*Band assisted use thinnest band possible
WOD B)
1) For time:
10,9,8…1 of KB Swings 32/24kg
1,2,3…10 of Strict Chin Ups
*Do: 10 KB Swings, 1 Chin Up, 9 KB Swings, 2 Chin Ups, 8 KB, 3 Chin Ups etc.
*Aim to keep KB Swings unbroken
2) 3×60 second plank hold (use heavier weight than last week)
