WARM UP – MOBILITY
2 rounds of:
– 60s row (warm-up pace)
– hip and shoulder circles / dynamic stretch
WOD A
1) 2 rounds of:
30s KB arm bar right
30s rest
30s KB arm bar left
30s rest
2) 3 rounds of:
30s Active hang (hollow, tuck, or L-sit)
30s rest
30s elbows to hands planks (maintain hollow body, 15s leading with L/R)
30s rest
3) Every 30s x 10 sets:
1 Turkish get-up (Alternate between right & left each round)
– pick a moderate-heavy weight that you can maintain ideal form and positioning
WOD B
CRUISE IT OR BRUISE IT
Complete 5 rounds for total reps: (15 mins)
30s Row (Cals)
30s Ball Slam (30/20lb)
30s Burpees
– Rest 90s –
—
Big classes, partner up and alternate 90s work / rest intervals
Keep a running tally of reps through your 90s of work and record reps during your rest.
—
If you are completing the Open workout on Friday then treat this as active recovery and only give a 60-70% effort (and don’t worry about counting/recording reps)
ACCESSORY
Aerobic cool down (5-8 min on the bike at an easy pace)
10-15 min of mobility work
