WARM UP – MOBILITY
Full body dynamic warm-up
Banded shoulder / overhead / back activations
Review/Demo 4 WOD movements, get in to groups of 3-4 and share equipment where possible
Warm-up each WOD movement and prepare for WOD A.
WOD A
LICKETY QUICK
Complete 3 rounds for total reps: (16-18min)
30s AMRAP Bike Cals
– 15s rest –
30s AMRAP Hang power cleans (135/95)
– 15s rest –
30s AMRAP Dumbbell push press (50/35)
– 15s rest –
30s AMRAP Box jump overs (24/20)
– 2:30 rest after each full round
—
Groups of up to 4, sharing a bike (and BB / DB / Box if possible)
Everyone starts on the bike each round, not on different stations.
2:30 rest is your last 15s rest + 3 x 45s clock segments (Athlete 1 will start on intervals 8 for round 2)
WOD B
In remaining class time complete:
3 supersets of:
12-16 Strict pull-ups (use band(s) that allow 12+ smooth reps on every set)
16-20 Alt. Front / Side delt raises (light plates or DB’s)
– rest 60-90s
Then, 3 supersets of:
8-12 Barbell bent over rows
5-7 “ATYT” raises (light plates bent over position)
– rest 60-90s
ACCESSORY
DURANTE CORE
5 Rounds for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
– Rest 1 min between rounds –
– can be completed for time and/or for quality, scale reps down to 6-8 as needed to maintain some unbroken sets and intensity.
