Wednesday, 13 December, 2017
WARM UP – MOBILITY
Dynamic joint warm-up + banded shoulder activations
Review / Tech: Kipping HSPU’s + Knees to elbows
Review other WOD movements + options and set up for WOD A.
WOD A
A1) Every 3 minutes for 15 mins (5 rounds):
10-15 Cal row (30-45s)
15 Russian KB Swings (heavy but unbroken)
8-12 Kipping HSPU
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Pick a number you can sustain for the 5 sets, advanced may add deficit but first and second rounds should be unbroken.
Scale to 8-10 pike HSPU, or 10-15 DB Push Press.
– Rest 5 mins –
A2) Every 3 minutes for 15 minutes (5 rounds):
7-12 Cal Assault bike
10-15 Knees to elbows
10-15 Push-ups (Adv. clapping push-ups)
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Pick a rep scheme suitable to maintain across all 5 rounds, not just the first!
Scale reps down so that each set can be completed in 90s – 2 mins.
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Half the class can start on A1, and half on A2.
For classes over 14 people, stagger heats by 90s on either piece to share equipment.
ACCESSORY
“Durante Core”
Complete 3-5 rounds:
10 Hollow rocks
10 V-ups
10 Tuck-ups
10s Hollow hold
– rest 1 min between rounds –
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Crossover Symmetry “Recovery”
