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 –
