WARM UP – MOBILITY

Agility ladder + dynamic stretches

PVC pipe dislocates / shoulder openers

PVC hang power snatch & hang squat clean tech

Demo other WOD movements

Get into groups of 4 and start on different stations / share equipment. Move in order from whichever station you start on.

WOD A

MONDAY OOOOO’S

(22 mins total)

1) 4 min AMRAP:

8 Hang power snatches 95/65lb

16 Alt. jumping lunges

— REST 2 MINS —

1) 4 min AMRAP:

8/6 Cal bike

8/6 Chest to bar pull-ups

— REST 2 MINS —

1) 4 min AMRAP:

8 Hang squat cleans 95/65lb

8/6 Hand release push-ups

— REST 2 MINS —

1) 4 min AMRAP:

8/6 Cal ski

8 KB swings 36/28kg

– The goal is to hit each AMRAP at a hard / sprint pace. Use progressions / weights that allow you to move through relatively unbroken.

– Score = total combined reps for all 4 AMRAP’s.

ACCESSORY

3-4 Sets:

15-20 GHD sit-ups

10-15 Leg raises (hold light med-ball between feet if you’re strong at these — remain hollow though!)

– rest 60-90 secs –

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