Wednesday, 8 March, 2017
WARM UP – MOBILITY
2 rounds:
2 x Wall walk to 10s active HS hold
6-10 x Beat swings or ring swings + 10-15s active hang
8-10 x Band pull aparts + 8-10 Banded rows (loop band on rig post)
WOD A
5 min of skill / strength work at each station:
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A1) Ring muscle ups (low ring transitions, banded/jumping transitions, kipping or strict muscle-up practice)
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A2) Handstand balance / walking. (wall walks, wall balance work, lateral walks along wall, partner assisted balance, free floor balance, handstand walking lengths.)
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A3) Rope climb practice (work on technique, efficiency, speed, legless, L-sit legless)
WOD B
HEARTBREAKER
Complete 5 rounds for total reps:
1 min Row (Cals)
1 min Russian KB Swings (32/24)
1 min Box jumps (30/24″)
– Rest 2 min –
—
Parter up and share rower / box / KB if possible
2nd heat stagger by 2 min
ACCESSORY
Cooldown bike or row 4-5 min easy.
Rollout / Stretch / Mobilize positions of restriction.
and/or Crossover Symmetry “Plyo” or “Iron Scap”
