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
