Wednesday, 12 April, 2017

WARM UP – MOBILITY
Red band shoulder warm-up (dislocates, pull aparts, presses, rows, lat pull downs etc.)

WOD A
SHOULDER PRESS X 8
4-5 min to warm-up press and pull-ups then:
Every 90s x 8 sets (4 sets each alternating):
A1: 8 shoulder press @ 60-65% of 1RM
A2: Max effort strict pull-ups (less 1-2 reps on first 2 rounds)
(use a band that would allow at least 8-10+ on first set), or complete 4-5 reps of jumping pull-up w/2-3s chin over bar hold +4-5s eccentric.

WOD B
JUST HOLD ON
Complete 8 rounds of:
20s AMRAP Push-ups (scale to hands on bench or box or banded push-ups)
10s Rest
20s Wall supported handstand hold (Rx: must kick to HS, scale to wall walk)
10s rest
– Rest 2 min –
Complete 8 rounds of:
20s AMRAP Ball slams (40/30lb)
10s Rest
20s Tuck sit hang hold (Rx: knees must stay above the hips, scale to active hang)
10s rest

Score is total # of push-ups + ball slams combined
All holds must be unbroke for Rx.

ACCESSORY
2-3 rounds:
8-10 x Powell raise (use light DB or plate, slow and controlled)
15-20 x Light theraband internal & external rotations/side (tie green band to post at elbow height, keep elbow bent at 90 degrees and tight to your body)
15-20 x V-ups, Tuck-ups, or Hollow rocks