The Whole 9 Five Movement Series Part 2 – Whole 9

Just so you have an idea of what we will be going over in today’s class.


Schedule –

  • Mobility Warm Up
  • Skill – 1 arm Dumbbell Snatch – 15 minutes
  • WOD – 3 Rds Each For Time with 3 minutes rest between each effort
    • 500m Row
    • 25 Wall Balls(20/14)
    • 15 Burpees
    • NOTE: Work on doing your wall balls in as few sets as possible.  If you can go unbroken, do it!  On the burpees, just keep moving.  15 slow burpees is better than 3 sets of 5 with 20 seconds rest in between.
  • Accessory – 2 x 30 GHD Sit Ups (New peeps – Stick to 2-3 sets of 10-15 reps working on keeping your posture and using your hip flexors to fire up)
  • Stretch
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