Tuesday, 16 January, 2018

WARM UP – MOBILITY
2-3 mins Shoulder Circles/Rotations
Tech and practice WOD A movements

WOD A
(33 mins)
E3MOM x 3 Super Sets:
12-10-8 Seated Shoulder Press
6-8 Wide Grip Pronated Pull-ups @ 31X3 tempo
*Jump or use bands to maintain tempo if needed

-Rest 3 mins-

E3MOM x 3 Super Sets:
12-10-8 Seated DB Arnold Press
6-8 Supinated Chin-ups @ 31X3 tempo

-Rest 3 mins-

E3MOM x 3 Super Sets:
24-20-16 Alt. DB Upright Rows
12-10-8 Seated Side Delt Raises

WOD B
…Ready For It?
8 min AMRAP:
8 Diamond Pushups
16 Alt. DB Snatch 50/35lb
32 Double Unders

ACCESSORY
Crossover Plyo

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