WARM UP – MOBILITY
Big dynamic warm-up and stretch out (caves / hamstrings / low back / overhead)
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Review/Tech: KB snatches / S2OH / OH Lunge + demo other WOD movements
Partner up and warm-up a few of each before starting.
WOD A
WEDNESDAY WOES PT. 1
Complete alternating rounds with a partner:
AMRAP in 15 mins:
4 x Devils press (35/25lb)
40ft sled push down (70/50) – put your 2 DB’s on the sled)
4 x 40ft Shuttle runs (1 rep each)
40ft sled push back (70/50)
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(Count each 40ft sled push as 4 reps (10ft = 1 rep, 16 reps per round)
– Rest 5 mins before switching P2 –
WEDNESDAY WOES PT. 2
Complete alternating rounds with a partner:
AMRAP in 15 mins:
2 x 10 KB Snatch + 8 KB S2OH + 6 Alt. KB OH Lunge steps (16/12kg)
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Complete the 10+8+6 KB complex once on each arm, then switch.
– Rest 5 min before switching to P1 –
ACCESSORY
Cool down, roll out, stretch , mobilize
