Monday, 16 January, 2017
WARM UP – MOBILITY
KB shoulder warmup drills:
Halos, arm bars, windmills, presses, rows
WOD A
SHOULDER PRESS X 6
Alt. EMOM x 5 sets of each:
1) 6-8 Shoulder Press
2) 6-8 Supinated Bent Over Rows
—
-65-75% of 1RM Shoulder Press, build as needed but don’t go to an absolute max, save some shoulders for WOD B
WOD B
UPSIDE-DOWNSTREAM
27-21-15-9 reps for time:
Calorie Row
Handstand Pushups
Ball Slams 40/30lb
—
-Partner up with someone of similar speed and stagger behind them individually, 1:30-2 mins depending on row speed
-Scale HSPU reps to 21-15-12-9 (57) or 15-12-9-6 (42) depending on ability level, Rx = 72 reps
ACCESSORY
3 Rounds:
8-10 Front + 8-10 Side + 8-10 Rear Delt Flies – complete as an unbroken set
