WARM UP – MOBILITY

2-3 mins Shoulder burners / rotations

2 Sets:
2-3 Red band shoulder warmups
3 Inch worms / 6-8 down-dog HSPU’s
8-10 Lateral box step-ups per side / pistols to box
8-10 Box dips / bar or ring dips

5 Hollow rocks + 5 v-ups / beat swings + TTB progressions

Tech through WOD progressions + 5-7 mins to warmup: everything needs to be ready to go for each part of the WOD before starting.

WOD A
WAY 2 SEXY
(25 mins total)
4 min AMRAP / 1 min rest x 3 rounds:
4 Strict handstand push-ups
8 Alt. Pistols

-Pickup where you left off after each rest period

After completing 3 rounds of the workout above, rest 1 minute and move into:
3 min AMRAP / 1 min rest x 2 rounds:
6 Dips
6 Toes to bar

– Pickup where you left off after each rest period

After completing 2 rounds of the workout above, rest 1 minute and move into:
2 min AMRAP x 1 round:

Burpees w/ 2 hand bar touch

  • Score = total reps
    ACCESSORY
    3 Sets, easy pace:
    10-15 Paloff press + 10-15 band trunk rotations /side
    15-20 KB side bends /side
    8-12 SA KB bent over rows /side w/ 4 secs negative

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