Thursday, 16 February, 2017
WARM UP – MOBILITY
5 mins dynamic
Green band shoulder stretches: pecs, lats, rear delts 30-40 secs each position
WOD A
A1) Alt. EMOM x 8 mins (4 sets each)
1) 4-6 Strict Pullups (add weight if possible)
2) 10-15 GHD Situps
—Rest 3 mins—
A2) Alt. EMOM x 8 mins (4 sets each)
1) 1-2 Rope Climbs (legless or with legs)
2) 20-40 secs Handstand Hold or Walk
—
-Start on either A1 or A2
WOD B
FASTER & FURIOUSER
21-15-9 reps for time
KB Swings 36/28kg (1-2 sets)
Burpees
Toes To Bar
ACCESSORY
3 Rounds:
100′ OH KB Carry left arm
100′ OH KB Carry right arm
15-20 Banded oblique rotations each side
—
Crossover Plyo
