WARM UP – MOBILITY
Big dynamic shoulder/thoracic/core warm-ups + overhead / chest stretches
—
Partner up and warm-up specific WOD A movements:
2-3 rounds/mins on either station then switch with your partner:
1) 30-40s skipping / DU practice
HSPU warm-ups: Kick to HS, HS Shrugs, HSPU Negatives, Kipping practice, Plank-Pike walk-ins off box etc
– or –
2) Dip progressions: Bench dips, Ring support holds, Banded dips, negatives etc.
Scap pull-ups, Beat swings, Kipping leg/knee raise, Toes to bars etc.
WOD A
LEVITATION PT. 1
Complete 3 rounds for total reps: (8 min total)
*Round 1:
60s AMRAP Doubleunders (Every 5 DU = 1 rep)
30s rest
60s AMRAP Handstand Push-ups (kipping or strict)
30s rest
—
*Round 2: 45s Work / 45s Rest
*Round 3: 30s Work / 60s Rest
— Rest 4-5 mins: clean and switch stations —
LEVITATION PT. 2
Complete 3 rounds for total reps: (8 min total)
*Round 1:
60s AMRAP Ring Dips
30s rest
60s AMRAP Toes to bar
30s rest
—
*Round 2: 45s Work / 45s Rest
*Round 3: 30s Work / 60s Rest
—
Start on either Pt.1 or Pt2.
(Partner up with someone and start on opposite stations.)
WOD B
GROUNDED
Complete AMRAP in 10 mins:
10 Hand release push-ups (scale to regular push-ups or elevated hands)
15 Ab-mat sit-ups
20 Russian twists (20/14lb Med ball)
