Tuesday, 28 February, 2017
WARM UP – MOBILITY
Shoulder circles, band dislocates, pull aparts, and presses
2 rounds:
6-8 push-ups
2 wall walk w/ 10s hold
10 x Hollow rocks
5 x 3s superman holds
10 x Beat swings / Kipping knee raise
WOD A
HSPU & TTB TESTER
Complete for total # of reps:
90s AMRAP Kipping HSPU
– 1 min rest
90s AMRAP Toes to bar
– 1 min rest
60s AMRAP Kipping HSPU
– 1 min rest
60s AMRAP Toes to bar
– 1 min rest
30s AMRAP Kipping HSPU
– 30s rest
30s AMRAP Toes to bar
– 30s rest
—
Partner up and start on opposite movements.
(10:30 total time)
WOD B
EMOM x 15 min (5 rounds each – start on any station)
B1: 30-50 Doubleunders (45s practice)
B2: 8-12 Ring dips (or bar dips)
B3: 10 hollow rocks + 10 tuck-ups + 10s hollow hold
ACCESSORY
3 rounds:
10-12 Seated dumbbell press
12-15 Reverse Flys (DB’s or Plates)
200-250ft Farmers Carry (heavy KB’s – 4 lengths of the gym unbroken)
