DATE – Monday December 8th

 

Warm-up: 3 rounds:

– 1 min skipping / double under practice

– Wall walk into 20-30s nose to wall handstand hold

 

Mobility: 60s overhead box stretch + dowel dislocates and front rack stretch

 

WOD A) Push press – Every 90s x 9 sets

5, 5, 5, (60-70%)

3, 3, 3, (70-85%)

1, 1, 1 (85-100%)

 

 

WOD B) 2 x 6 min AMRAP’s (15 min)

B1) 6 min AMRAP:

12 x Pull-ups

8 x Handstand push-ups (Kipping allowed)

 

-Rest 3 min-

 

B2) 6 min AMRAP:

15 x Kettlebell Swings (32/20kg)

10 x Burpee box jumps (24/20”)

 

 

WOD C) 5 rounds – no score: (5 min)

20s Hollow Rock/hold

10s rest

20s Front Plank hold

10s rest

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