Thursday, 22 March, 2018
WARM UP – MOBILITY
Quick aerobic warm-up + shoulder circles + leg swings etc.
Review WOD A and scaling options
WOD A
A1) Tabata handstand hold
20s hold / 10s rest x 8 sets (Int/Beg: bring the working time down to 15/15 or even 10/20)
– rest 2-3 mins
A2) Reverse Tabata L-Sits:
10s hold / 20s rest x 8 sets (Advanced athletes increase the work portion as you see fit)
– rest 2-3 mins
A3) 1 min active hang from pull-up bar / 1 min rest x 4 sets
– if you can’t hang for 1 min then shorten the work set but start a new hang every 2 mins.
–
Complete A1 / A2 first (start on either). Then complete A3 together after.
WOD B
PARTNER ROW & BBJO INTERVALS
With a partner of similar abilities complete AMRAP in 20 min:
Row 350/300m
8 Burpee box jump overs (24/20″) (facing the box Open standard)
—
Alternate full rounds only.
Score total rounds completed (between you an your partner) + extra reps (Every 50m = 1 rep).
ACCESSORY
Cool down, Roll, Stretch
