WARM UP – MOBILITY
1) Hip, ankle, thoracic openers
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2) KB warmup:
Halos, windmills, swings, snatches, split squats, OHS
WOD A
CORE CEMETERY
E3MOM x 5 sets:
5 SA KB snatches + 5 overhead squats /side
*Perform OHS @ 3211 tempo
1 round of “Durante Core”:
10 Hollow rocks
10 V-ups
10 Tuck-ups
10 secs Hollow hold
*This rep scheme is VERY difficult! Scale to: 6-8 intermediate, 3-5 beginner
—
– OHS: only go as low as your mobility will safely allow you to go. If you can’t do them at all, try an overhead split squat instead, or a windmill if that’s still too difficult
– Score = heaviest KB used
WOD B
FANTASMAGÓRICO FRIDAY
For time:
100 KB swings 24/16kg
100 SA KB front rack box step-ups 24/20″
*Divide reps however you like
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– Step-ups: KB must be held in one arm in front rack position, divide how you like
