WARM UP – MOBILITY
Full body dynamic
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BB warmup for WOD movements
–
Use weights / progressions that allow you to keep moving for the 6 mins, nothing should be too heavy or difficult to start. Scale reps where needed too.
WOD A
LIT SANDWICH PT. 1 OF 3
6 min AMRAP:
9 Handstand push-ups
6 Power snatches 115/80lb
– Rest 3 mins –
LIT SANDWICH PT. 2 OF 3
6 min AMRAP:
12 Burpees over bar
9 Overhead squats 115/80lb
– Rest 3 mins –
LIT SANDWICH PT. 3 OF 3
6 min AMRAP:
15 Pull-ups
12 Shoulder to overhead 115/80lb
WOD B
1) 3 Super sets:
8-10 Standing SA DB Arnold press + 100 OH carry /side
8-10 SA Bent over KB rows /side
-rest 60-90 secs-
2) 3 Super sets:
12-15 DB lateral raises
12-15 Banded face-pulls
