Wednesday, 31 May, 2017
WARM UP – MOBILITY
1km run (if you aren’t a strong runner then scale it down to 6-800m)
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Upper body mobility – pecs and lats
Pre squat hip and calf stretches
WOD A
Choose your own adventure…
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
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DOUBLE CINDY
20 min AMRAP:
10 Pullups
20 Pushups
30 Squats
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MARY
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups
WOD B
HARRY POTTER AND THE PRISONER OF ABZKABAN
3 Rounds for total reps:
30 secs Alt. V-ups (right hand to left foot, left hand to right foot, both together)
-15 secs rest-
30 secs Side Plank Left
-15 secs rest-
30 secs Situps (add weight if you are a ninja)
-15 secs rest-
30 secs Side Plank Right
-60 secs rest-
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-Score is total number of V-ups and situps combined
ACCESSORY
3-4 Super Sets:
10-12 Barbell Bicep Curls @ 30X1 tempo
10-12 Seated DB Hammer Curls @ 30X1 tempo
-Rest 90 secs after hammer curls-
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3-4 Super Sets:
10-12 DB Tricep Roll-back extensions @ 30X1 tempo
15-20 Banded Tricep Press Downs @ 30X1 tempo
-Rest 90 secs after press downs-
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Crossover Plyo
