Friday, 26 January, 2018
WARM UP – MOBILITY
Dynamic hip and shoulder warm-up + stretch out
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Review 3 x WOD A options and movement standards
Give ~5 min for individual warm-up (specifically those doing ring muscle-ups)
Newer athletes: tech doubleunders and wallballs
WOD A
Pick one of the three 15.3 options that best suits you:
OPEN WOD 15.3
14 min AMRAP
7 Muscle Ups
50 Wallballs 20lb – 10′ / 14lb – 9′
100 Double Unders
OPEN WOD 15.3’ISH “INTERMEDIATE”
14 min AMRAP
15 Pull-ups
50 Wallballs 20 – 10′ / 14lb – 9′
100 Doubleunders
OPEN WOD 15.3 – SCALED
14 min AMRAP
50 Wallballs 20lb – 9′ / 10lb – 9′
200 Single Unders
WOD B
EMOM x 12 (3 rounds of each)
1) 8-10 x Seated Dumbbell Arnold presses @3,1,1,1
2) 8-10 x Ring rows @3,1,X,1 (lower rings, or raise feet for added challenge, but maintain tempo and ROM)
3) 50ft Double KB front rack walking lunge
4) Rest
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Start on any station and complete the 3 movements in order, resting on the 4th min before starting your next round.
ACCESSORY
Crossover symmetry “Plyo” or “Iron Scap”
