WARM UP – MOBILITY
1) 10-12 mins (everyone grab a med-ball)
Full body warmup: high knees, butt kicks, leg swings, shoulder circles / rotations etc.
–
2 sets:
Scap pull-ups & beat swings / K2E/TTB
Inch worms / down dog HSPU’s
10 Med-ball over shoulder
10 Med-ball squats
—
2) 5-7 mins to warmup WOD movements
*** Split the class into 3 groups, 1 group starts on each AMRAP, rotate in order.
WOD A
WHAT’S LOVE GOT TO DO WITH IT
2 Rounds for total reps (36 mins total)
1) 4 min AMRAP:
2 Bar muscle ups
4 Toes to bar
6 Box jumps 30/24″
— 2 min rest —
2) 4 min AMRAP:
Echo bike cals
— 2 min rest —
3) 4 min AMRAP:
2 Rope climbs
4 Handstand push-ups
6 D-ball over shoulder 120/70lb
— 4 mins rest between rounds —
—
– Push HARD during your 4 working minutes, they’ll go by fast. Use progressions that allow UB sets for the most part, try to transition fast between movements..
– Rd. 2: pickup where you left off on the gymnastic AMRAP’s rd.1
– Scale BMU’s to CTB/PU/Jumping CTB etc.
– Scale rope climbs to 1, or 3-5 lowers to standing
—
604 At Home:
BMU: sub table pull-ups or burpees
TTB: V-ups or towel knees to elbow
Bike: 4 mins cardio (running, skipping etc.)
Rope climbs: 10-15 bent over rows
D-ball: weight ground to overhead
