Monday, 30 January, 2017
WARM UP – MOBILITY
Green band shoulder stretches: overhead, pecs, triceps/front rack
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2 Rounds:
1 Wall Walk
8-10 Pushups
8-10 Ring Rows
15 Air Squats
WOD A
BOATY MCBOATFACE
7 rounds for total reps (21 mins)
In 90 secs…
20/15 Cal Row
AMRAP Handstand Pushups in remaining time
-Rest 90 secs between rounds-
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-Rx = Strict HPSU’s for rounds 1-4, kipping (or strict) for rounds 5-7
-Score = total HSPU’s
WOD B
BAD TEACHER
10 min AMRAP:
6 Strict Pullups
9 Strict Ring Dips
12 Wallballs 30/20lb 10’/9′
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-Scale reps on pullups to 3-5, and 5-8 on dips as needed to keep yourself moving
WOD C
” Durante Core ”
5 rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
*Scale reps to 6-8 and rounds to 3-4 as needed
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Crossover Plyo
