Tuesday, 20 March, 2018
WARM UP – MOBILITY
Big dynamic joint warm-up
Green band overhead stretch
Green band anterior + posterior hip stretch
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Review / warm-up thrusters + kipping pull-ups
WOD A
EMOM x 10 (5 sets of each alternating)
A1) 8-10 thrusters (light-moderate weight across, so that all 5 sets are smooth and unbroken)
A2) 6-10 Pull-ups (choose from C2B, chin over, or a jumping variation to work on consistency and quality repetitions)
WOD B
POP AND LOCK
AMRAP in 8 mins:
3-6-9-12-15… etc. of:
Kettlebell swing (24/16kg)
Goblet squat (24/16kg)
Push-ups
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Score last completed round # + reps
ACCESSORY
3 rounds: rest as needed
8-10/leg Single leg RDL (KB or DB loaded in opposite hand)
10-12 Barbell skull crushers
12-15 Pec flys (light DB’s or plates)
