Thursday, 12 October, 2017
WARM UP – MOBILITY
2 Rounds:
8-10 Banded Dislocates
8-10 Banded Shoulder Press
8-10 Ring Rows
8-10 Tuck-ups/V-ups
WOD A
Alt. EMOM x 12 mins (4 sets of each)
1) 1-2 Rope Climbs
2) 6-8 Strict HSPU’s
3) 15-20 secs Parallette L-sit
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-The goal for all movements today is to work at your hardest sustainable progression
WOD B
DON’T STOP ‘TIL YOU GET ENOUGH
4 Rounds of 2 mins on / 2 mins off for total Toes To Bar (16 mins)
15/12 Cal Row (45-50 secs max., scale to 8-10 or as needed)
12/9 Ring Pushups (should be UB for a couple, if not all rounds)
AMRAP Toes To Bar
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-Complete the Row & Pushups as fast as possible, and AMRAP TTB in remaining time. Scale so that you have at least 30 secs TTB
-Score = total TTB
ACCESSORY
1) 3-4 Super Sets:
12 Arnold Press @ 31X1 tempo
12 Bent Over Double DB Rows (neutral grip) @ 31X1 tempo
12 Side Delt Raises
-Rest 90-120 secs-
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2) Crossover Iron Scap
