GROUP A
WARM UP
4mins
Bear crawl
10 Reverse shrugs
10 Hollow swings
MOBILITY
Shoulder trigger
Peanut crunches
Barbell quickie
Hipster glide
STRENGTH
Every 2mins alternate between
5 Push press
8 Strict pull ups
Keep alternating until you have completed 4 rounds of each movement
ACCESSORY
Complete total of 50 reps each in 10mins of
Ring rows
Tricep push ups
Pick a level that limits you to less than 12 reps
WOD
For time – 10min cut off
Row 1km
30 Burpee pull ups
30 Overhead squats 42.5/30kg
GROUP B
- 10min Muscle up practice
- 20min EMOM
1st – 5 Strict hand stand push ups
2nd – 3 Kettlebell snatch + 2 Overhead squats + 1 Windmill left hand 32/24kg
3rd – 3 Kettlebell snatch + 2 Overhead squats + 1 Windmill right hand 32/24kg
4th – Max rep unbroken Chest to bar pull ups (min 12 – if you drop before that get back up and keep going)
5th – Rest - For time 100 Sledge hammer strikes – alternating hands each rep
- Group A WOD