WARM UP – MOBILITY
*Grab a set of DB’s or KB’s*
—
(Quick 5-7 mins)
2 Sets, 8-10 reps each:
Banded dislocate + whippet
Band bent over rows
Push-ups
—
Demo WOD A movements, half the class start on A1, half on A2
WOD A
“WITCHCRAFT WEDNESDAY”
(19 mins)
A1) E2MOM x 4 sets:
12-15 DB key press (build as needed)
— rest 2-3 mins —
A2) E2MOM x 4 sets:
12-15 Bent over KB rows (build as needed)
WOD B
E3MOM x 3 super sets (9 mins)
8-12 DB Arnold press (standing)
8 Lateral delt raises
8 Front delt raises
8 Bent over rear delt raises
*light plates or DB’s for delt raises
WOD C
4 sets (9 mins)
30 secs BB Bicep curls
– 15 secs rest –
30 secs Push-ups
– 60 secs rest –
—
– You can play with your push-up progression and can change the progression round to round if you want e.g. banded, weighted, plyo, close grip etc.
– You can add / subtract weight on curls as needed
