Monday, 24 July, 2017
WARM UP – MOBILITY
8-10 mins:
Shoulder rotations and red band warm-up drills (dislocates, pull-aparts, rotations etc.)
+ 2 rounds:
8-10 Beatswings + 20-30s bench or box overhead stretch
8-10 Bench dips + 15-20s dip extension stretch
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Review WOD A + Technique work on kipping pull-ups
WOD A
EMOM x 16 min: (4 rounds each)
A1) 6-8 Ring or Bar dips @3,1,X,1
A2) 8-12 Kipping pull-ups (Scale up to C2B or down to 6-8 strict banded pull-ups)
A3) AMRAP push-ups in 15s (Aim for 10+ every round, scale as needed)
A4) 30-50 Double-unders (unbroken if possible – 40s max)
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For bigger classes start half on A1 and half on A3 and rotate in order.
WOD B
PUSH IT REAL GOOD
Complete 2 rounds for time:
Row 500m
25 Burpee box jump overs (24/20)
Run 500
25 Toes to bar
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BBJO must be facing the box (open standard)
Scale run/row to 400 and reps down to 15-20 as needed.
20 min time cap
ACCESSORY
3 rounds, rest as needed:
60s Face up Chinese plank (heels and shoulders supported by 2 boxes, add weight to lap as needed)
12-15 Ab-wheel rollouts
6-8 x “ATYT” with light plates or bands
