WARM UP – MOBILITY
Dynamic upper body joint rotations + box step ups/overs/jumps
Warm-up w/ light kettlebell: Halos, rows, presses, windmills etc.
Wrist & Overhead stretches
Review & Warm-up: Wall walks, Pike HSPUs, and KB snatches
Demo Wall facing HSPU and review scaling options for WOD A.
WOD A
NOSE TO THE GRINDSTONE
Complete AMRAP in 15 mins:
1 Wall walk + 5 Strict wall facing handstand push-ups (Rx to 1 AbMat)
10 Kettlebell snatches (24/16kg – 5/side)
15 Step down box jump overs (24/20)
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Try to get your hands ~10″ away from the wall for the HSPUs, if you break up the 5 reps you must start the set with another wall walk up.
Scale WFHSPU to box pike variation, or to 1 Wall walk + 6-8 regular push-ups
If you are not proficient at KB Snatches, then scale to Hang DB Snatch
WOD B
In remaining class time complete:
3-4 supersets of each alternating:
1) 8-10 Incline dumbbell bench press @3,0,X,0 + 12-15 Dumbbell tricep roll backs (on the floor)
2) 8-10 Incline bench supported DB or KB rows @3,0,X,0 + 12-15 Double DB bicep curls
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rest ~90s between supersets or alternate w/ partner sharing a bench/equipment
1 Light set to get a feel for the movements & reps, then 2-3 working sets.
Maintain at least 8 reps w/ 3s negative on first movements.
ACCESSORY
2-3 sets of:
8-10/arm Lean away dumbbell lateral raise
12-15 Bent over rear delt flys
15-20 Banded tricep press downs
– rest ~60-90s between sets
