WARM UP – MOBILITY
Skipping + Dynamic shoulder / core warm-ups
Hollow / Arch / Scap pull-up / Beat swing
Barbell warm-up and hang power clean review
Tech: Kipping / C2B pull-up review and practice + warm-up for WOD A
WOD A
GRIPPY SKIPPY
Complete for time:
21 – 15 – 9: Hang Power Clean (115/85)
45 Double unders (~30-45s max DU practice or 90 SU’s)
21 – 15 – 9: Chest to bar pull-ups (scale to COB pull-ups or jumping variation)
45 Crossover single unders (~30-45s of practice or 90 SU’s)
—
First crossover counts as rep 1, then a normal skip 2, then crossover 3… etc.
WOD B
In remaining class time complete 3 working supersets of each:
1) 10 Supinated barbell bent over rows + 16-20 Alt. dumbbell bicep curls
– rest 60-90s
2) 16-20 Alt. top down dumbbell bench press + 15-20 Banded tricep press downs
– rest 60-90s
ACCESSORY
2-3 sets of:
8-10/arm Lean away lateral delt raise
20-30 band pull aparts or banded face pulls
15-20 GHD Sit-ups
– rest ~60-90s between sets
