WARM UP – MOBILITY
1) 3 sets:
20 secs Jumping jacks
– 10 secs rest –
20 secs box step-ups
– 10 secs rest –
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2) 5 mins full body dynamic stretches
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3) Tech / warmup WOD movements
WOD A
THREE TIMES A LADY PT. 1 OF 3
7 min AMRAP:
4 DB Man-makers
40 Double-unders (40-50 secs)
— rest 4 mins —
– 1 Man-maker = push-up on DB’s, row L arm, push-up on DB’s, row R arm, power clean, push press
THREE TIMES A LADY PT. 2 OF 3
7 min AMRAP:
6 D-ball box step-overs
8 Toes to bar
— rest 4 mins —
– Use a slamball or heavy d-ball for step-overs
THREE TIMES A LADY PT. 3 OF 3
7 min AMRAP:
14 DB hang snatches
7 Burpees over DB
– Snatches don’t have to alternate each arm, just split 7/7
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– You may start on any of the 3 workouts today and move in order from there. No “Rx” today, pick weights / progressions that challenge you but allow you to keep moving.
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604 at home:
– Sub double DB man makers for single DB / KB if needed. Double-unders for jumping jacks or box jumps.
Hold whatever weight you have for box step-overs / step-ups. V-ups for TTB
