Monday, 23 October, 2017

WARM UP – MOBILITY

Shoulder/hip/ankle circles

2 Rounds:
8-10 Hollow Rocks or 10-15 secs Hold
8-10 Superman Raises
4-5 Single Leg Box Step-ups per leg
6-8 Ring Rows
6-8 Bench Dips

-OR-

2 Rounds (if you are doing Rx+ for WOD A)
8-10 Hollow Rocks
8-10 Superman Raises
3-5 Assisted Pistols per leg (band on j-cups or holding a post etc. choose what works for you)
4-6 Low Ring Transitions (false grip ring row + transition + dip, or with band)

WOD A

GOT GAME?
For time
28-24-20-16-12-8-4 Step Back Goblet Lunges 24/16kg
5/3 Strict Pullups & 5/3 Strict Ring Dips after each set of lunges (7 sets in total)
————————————-
GOT GAME? RX+
For time:
14-12-10-8-6-4-2 Alt. Pistols
3/2 Strict Muscle Ups after each set of pistols (7 sets in total)
————————————–
Start WOD B as soon as you feel ready after WOD A

WOD B

PARALYZER
For time:
1km Assault Bike
500m Row

*Stagger by approx. 3 mins if needed

ACCESSORY

1) 3 Super Sets:
8 Bulgarian Split Squats per leg @ 31X0 tempo
10 Single Arm DB Upright Rows per side @3011 tempo
10-15 Diamond Pushups
-Rest 2 mins between-

2) Crossover Iron Scap

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