WOD Tuesday 10.01.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt teps
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Shoulder Pass Throughs x 10 reps

Warm Up:

“A” Row or Bike
“B” 1 round of:
10 Scap Push Ups
10 T-Twists
20 Mnt Climbers

Technique & Review:

2 rounds of:
3 Push Ups
5 KB Swings
7 Squats
3 Ring Dips
5 Box Jumps
7 Sit Ups
– Rest 60 seconds –

WOD

AMRAP in 10 minutes
10 Push Ups
20 KB Swings (24/16kg)
30 Squats

– Rest 3 minutes –

AMRAP in 10 minutes
10 Ring Dips
20 Box Jumps (24/20″)
30 Sit Ups

 

*Comp

AMRAP in 10 minutes
10 HSPU
20 Alt DB Snatch (50/35)
30 Wall Balls (20/14)

– Rest 3 minutes –

AMRAP in 10 minutes
10 Strict Ring Dips
20 Alt DB Step Ups (50/35) @ 24/20″
30 GHD Sit Ups

*L2

AMRAP in 10 minutes
10 Push Ups
15 KB Swings (24/16kg)
30 Squats

– Rest 3 minutes –

AMRAP in 10 minutes
10 Ring Dips
15 Box Jumps (24/20″)
30 Sit Ups

*L1

AMRAP in 10 minutes
7 Knee Push Ups
14 KB Swings (24/16kg)
21 Squats

– Rest 3 minutes –

AMRAP in 10 minutes
7 Banded Ring Dips
14 Box Jumps (Scale as needed)
21 Sit Ups