WARM UP – MOBILITY
Dynamic joint rotations and upper body / overhead stretch
Hollow / Arch floor work + Beat swing / TTB technique work
Review Rope climbs and set-up/warm-up for WOD A
Every 4 mins x 4 sets:
1 Legless rope climb + 1 Rope climb (must be under 50s)
6-8 Burpee box jump overs (facing the box)
10-15 Toes to bar (or knees to elbows / kipping knee raise)
Busy classes, get in to groups of 4 sharing a rope, 1 athlete starts each minute.
Scale legless climbs to: partial reps, rope pull-ups, or 2-3 rope lowers + regular RC or Ring rows
BUMP AND GRIND
Complete for time:
21-18-15-12-9-6-3 reps of:
Bench press (135/85)
Russian KB Swing (32/24kg)
Scale weights so that every round of bench press reps can be completed in 2-3 sets.
KB should remain close to unbroken, use a safe but challenging weight.
8-12 Double dumbbell bicep curls
12-15 Single dumbbell skull crushers (hold the ends of a heavy DB)
16-20 Alt. Front and Side delt raises
Crossover Symmetry Iron Scap or Recovery