WARM UP – MOBILITY
8-10 mins Agility ladder + dynamic stretch
Squats, beat swings, pushups, situps
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Quick coaches demo of WOD movements
Get into groups of 4 in bigger classes and start on different AMRAP’s (38 mins all-in)
WOD A
AS IT WAS PT. 1 OF 4
8 min AMRAP:
200m Run
10 DB thrusters 2 x 35/25lb
– rest 2 mins between AMRAP’s –
AS IT WAS PT. 2 OF 4
8 min AMRAP:
400m Bike
15/12 Toes to bar
– rest 2 mins between AMRAP’s –
AS IT WAS PT. 3 OF 4
8 min AMRAP:
200m Ski
20/15 Hand release push-ups
– rest 2 mins between AMRAP’s –
AS IT WAS PT. 4 OF 4
8 min AMRAP:
160′ Sled push 90/45lb
15 Med-ball situps 20/14lb
– rest 2 mins between AMRAP’s –
ACCESSORY
Cool-down on a machine for at least 3-5 mins easy pace
Stretch / mobilize whatever needs some love for 10-15 mins!
