Friday, 10 November, 2017
WARM UP – MOBILITY
Dynamic running warm-up
Pre-squat hip openers
Green band overhead/lat stretch
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Review Dumbbell thrusters + TTB progressions
WOD A
DUMBBELL THRUSTER X 10
Total dumbbell weight (eg 2 x 40’s = 80lb score)
EMOM x 10 (5 rounds each alternating):
A1) 10 x Dumbbell thrusters (same weight across or build but must stay unbroken)
A2) 10-15 x Toes to bar (Kipping or strict knee raises / v-up or tuck-up)
WOD B
PEDAL TO THE MEDAL
Complete 4 round for total reps: (20-24 mins depending on class size)
30s AMRAP Assault bike (Cals)
– 30s rest –
30s AMRAP Dumbbell front rack walking lunge steps (50/35)
– 30s rest –
30s AMRAP Box jump overs (24/20″)
– 30s rest –
30s AMRAP Ab-mat sit-ups
– 90s rest –
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Everyone start on the bike, stagger in groups of 7 starting each minute.
Scale DB weight so that you can stay unbroken for the 30s.
ACCESSORY
3 rounds for quality:
8-10/arm half kneeling single arm press (DB or KB) @3,1,X,1
8-10/leg Single leg RDL (hold KB or DB in opposite hand) @3,1,1,1
45-60 Weighted plank hold
