Thursday, 28 September, 2017

WARM UP – MOBILITY

Shoulder circles/rotations

Wall Walks, Scap Pullups, Bench Dips, Ring Rows

WOD A

1) E2.5MOM x 3 Super Sets:
6-8 Strict HSPU’s
8-12 Strict Supinated Chin-ups

—Rest 2.5 mins between pt.1 & 2—

2) E2.5MOM x 3 Super Sets:
6-8 Strict Dips
12 Supinated Bent Over Rows

-Perform all movements at your most challenging progression today, add deficit, weight, or bands as needed

WOD B

WINNIE THE POOH
5 Rounds for time:
10 Chest To Bar Pull-ups
20 Push-ups
30 KB Swings 24/16kg

Scale reps to 6-8, 10-15, 20-25 or as needed

ACCESSORY

1) 3-4 Super Sets:
10-12 DB Hammer Curls
10-12 DB Skull Crushers
-Rest 90 secs-

2) Crossover Plyo

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