Friday, 22 September, 2017
WARM UP – MOBILITY
Shoulder circles + blue banded shoulder rotation warm-up drills
2 rounds:
Bench/box overhead stretch
Seated leg lifts (10R / 10L / 10 Together)
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Review WOD A
WOD A
BEHIND THE NECK PRESS X 6
EMOM x 12 (4 sets each alternating)
A1) 6-8 x Behind the neck strict press @3,1,X,1
A2) 6-8 x Ring rows @3,1,X,1 (raise feet on box as if needed, but maintain ROM and tempo)
A3) 15-25s x L-sit hold (parallette, bench or box)
WOD B
TEAM WATERFALL BURNER
In teams of 4, complete 5 rounds each for time “waterfall” style:
20/15 Cal Assault Bike
20 Russian Kettlebell swings (32/24)
15 Push Press (95/65)
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Partner one starts on the bike, as soon as they finish and move on to the KB, partner 2 starts and follows P1. Each teammate must wait for the person ahead of them to finish before moving on. (P1 follows P4)
Scale weights so that first round is unbroken, max 2 sets in later rounds.
Team time when last athlete completes last round.
ACCESSORY
Crossover Symmetry Iron Scap, Plyo, or Recovery
