WARM UP – MOBILITY
Full body dynamic joint rotations / warm-ups / stretches
2 rounds:
30s skipping / DU practice
10 Air squats / Empty barbell front squats
8-10 beat swings / Kipping knee raise or ttb practice
4-5 Push-up + down dog stretch / Burpee box jumps
—
Review all WOD movements and set up/warm-up for WOD A (P1 & P2 = 33 mins)
(Groups of 3-4 sharing equipment/space as needed)
WOD A
OUT OF THE GATE (PART 1)
Complete for max reps + cals:
1 min AMRAP Echo bike cals
Rest 1 min
1 min AMRAP Parallette facing burpees
Rest 1 min
1 min AMRAP Toes to bars
Rest 1 min
1 min AMRAP Double-unders
Rest 1 min
1 min AMRAP Front squats (135/95 from the floor)
Rest 1 min
1 min AMRAP Push-ups
—
Record reps completed for each movement separately, and then combine for a total score
Start on any station and rotate in order
—-
Rest 4 minutes once last movement is complete then start Part 2
OUT OF THE GATE (PART 2)
EMOM x 18 mins (3 sets of each)
1) Assault bike
2) Parallette facing burpees
3) Toes to bar
4) Double-under
5) Front squat (135/95 – from the floor)
6) Push-up
—
Take roughly 50-60% of the reps you completed in Part 1 and aim to complete OTM for 3 rounds each:
Start on any station and rotate in order
ACCESSORY
Cool down (easy 3-5 min row / bike / ski)
Stretch: 90s-2min each:
Couch stretch
Elevated pigeon
Weighted or banded straddle
Banded overhead
