WARM UP – MOBILITY
2 rounds:
45 secs easy row
10-15 banded: dislocates, presses, rows
1 wall walk
6-8 beat swings on rings or bar
6-8 dips on rings, bars, or bench
WOD A
GYMINY CRICKET – RX+
3 min AMRAP x 3 sets, rest 3 mins between
20/15 cal row
10 handstand push-ups 3/2 mat deficit
AMRAP muscle ups in remaining time
—
-2 sets max. first round of HSPU’s
-score = total number of MU’s
———————————–
GYMINY CRICKET
3 min AMRAP x 3 sets, rest 3 mins between
20/15 cal row
10 handstand push-ups
AMRAP pull-ups in remaining time
—
-2 sets max. first round of HSPU’s
-score = total number of pull-ups
WOD B
THE BODY SHOP
15 min AMRAP:
10 ring dips
15 toes to bar
20 SA OH walking lunges 24/16kg (10 per side, divide how you like)
ACCESSORY
1) 3 drop sets:
10-10-10 double DB bicep curls
-rest 60 secs-
10-10-10 DB skull crushers
-rest 60 secs-
*start with a weight you can do a challenging set of 10 with, then drop down 5-10lb and do 10 reps, then repeat once more.
For example: 10 @ 30lb, 10 @ 25lb, 10 @ 20lb
2) 3-5 sets:
5-10 hollow rocks
5-10 v-ups
5-10 tuck-ups
5-10 secs hollow hold
-rest 60 secs-
3) crossover plyo
