WARM UP – MOBILITY
Full body dynamic stretch
Tech WOD movements
WOD A
IN MY FEELINGS PT.1 OF 4
6 min AMRAP:
10 DB shoulder to overhead 2 x 50/35lb
100′ sled push 110/70lb
*50′ = 1 rep
—REST 3 MINS BETWEEN AMRAPS—
IN MY FEELINGS PT.2 OF 4
6 min AMRAP:
15 KB swings 32/24kg
200m run
—REST 3 MINS BETWEEN AMRAPS—
IN MY FEELINGS PT.3 OF 4
6 min AMRAP:
8/6 cal bike
12/10 chest to bar pull-ups
—REST 3 MINS BETWEEN AMRAPS—
IN MY FEELINGS PT.4 OF 4
6 min AMRAP:
8 double kb front squats 2 x 24/16kg
50 double unders
—REST 3 MINS BETWEEN AMRAPS—
ACCESSORY
1) 3-4 sets:
15-20 /side half kneeling banded oblique rotations (red band, rotate towards front knee)
15-20 GHD sit-ups
30-40 barbell oblique side bends
-rest 90 secs-
2) Crossover recovery
