Friday, 12 May, 2017
WARM UP – MOBILITY
Dynamic (upper body focused) warm-ups
Green band shoulder stretch (overhead, pecs, lats, posterior etc.)
—
Tech: Beat swings + kipping pullups
Push-ups + plyo push-ups
WOD A
EMOM x 10 (5 rounds each alternating)
A1) 8-10 x Chest to bar pull-ups (scale to regular pull-up or jumping CTB or pull-up)
A2) 8-10 x Plyo push-ups (4-6″ jump) (scale to regular/scaled push-ups)
— Rest 5 mins before starting WOD B —
WOD B
EMOM x 10 (5 rounds each alternating)
B1) 8-10 Bent over barbell (or multi grip bar) rows
B2) 8-10 Dumbbell bench press
WOD C
DOUBLEUNDER BURPEE BURNER
Complete for time:
50, 40, 30, 20, 10 – Doubleunders
10 Burpees after each set
—
(This was a WOD at the Canadian Regionals in 2011)
Scale DU’s to 2x Single unders or cut reps in half as needed.
ACCESSORY
Crossover Symmetry “Recovery”
