Friday 26/10/18
A. WARM-UP x3
-x10 PVC shoulder
-x5+x5 full moon
-x10+x10 leg swings
-x10 floor hip openers + PVC OH press
-x5 PVC OH squats
B. E1.5M FOR 9MINS – OH Squats
(Build to 2RM)
x5
x4
x3
x2
x2
x2
C. WOD – FOR TIMES
(i) 4MIN TO COMPLETE:
21 – 15 – 9
HSPUs
DB snatch
REST 1MIN
(ii) 4MIN TO COMPLETE:
21 – 15 – 9
pull ups
jumping lunges
REST 1MIN
(iii) 4MIN TO COMPLETE:
80 wallballs
6:10 CLASS
A. WARM-UP x3
-x20 shoulder openers
-x20 arm hugs
-x5 inchworm push ups
-x10 front lunges
B. EMOM FOR 10MINS
min1: 5cal bike
min2: x16 rows in plank
C. WOD -same with usual scaling options