WARM UP – MOBILITY
3 mins laps of rig
Banded p-chain floss
Cat-cows, bird dogs, deadbugs
–
Ring rows, RDL’s w/ PVC
Wide pull-up tech, RDL’s w/ BB
WOD A
SL BB RDL X 8 /SIDE
1) E3.5MOM x 4 Sets:
8 SL BB RDL’s /side @ 3111 tempo
6-8 Wide grip pull-ups @ 3111
—
– Keep RDL’s relatively light (possibly even just empty bar), although you can build as position and tempo allows
– Use bands as needed on WG pull-ups
WOD B
PEACHY
8 min AMRAP:
8 KB swings 32/24kg
8 Alt. goblet lunges 32/24kg
8 Pushups
—
– Swings and lunges should be challenging but UB
WOD C
Choose a Tabata, score = lowest round
TABATA BIKE
TABATA SKI
TABATA ROW
ACCESSORY
3 Sets:
8-12 GH raises
8-12 Paloff press /side @ 30X3 tempo
– rest 60-90 secs –
