Tuesday, 3 January, 2017
WARM UP – MOBILITY
(10-12 mins total)
2-3 mins running/dynamic
KB shoulder warmup drills: halos, presses, windmills, rows
WOD A
SHOULDER PRESS X 8
Alt. E90SECS x 4 sets of each:
1) 8-10 Shoulder Press
2) 8-10 Bent Over Rows
—
-Try to keep the same or similar weight across all sets, these will burn out fast so don’t feel the need to keep adding!
WOD B
2017 GONE BAD
3 Rounds of 1 min per station for max reps, 1 min rest between rounds
Row Cals
OH Walking Lunges 55/35lb plate
Pullups
Box Jumps 24/20″
KB Swings 24/16kg
ACCESSORY
5 mins easy cool down bike or row
Crossover Recovery
