Tuesday, 20 June, 2017
WARM UP – MOBILITY
Dynamic full body warm-up
Red band shoulder warm-ups (dislocates, presses, pull-aparts etc.)
2 rounds:
8-10 Bench dips + 15-20s dip extension stretch
1-2 Wall walks + 15-20s active wall facing HS hold (drive head through opening shoulders)
WOD A
SHOULDER PRESS X 2
In 15 mins, build up to ~85-90% of 1RM Shoulder press and complete 4-5 sets of 2 reps.
Bars taken from the rack today, practice a strong set up, timing, and bracing. We will be testing your 1RM next week so avoid failure if possible.
WOD B
DESPACITO
Complete 3 rounds for time:
9 Power Snatch (135/95)
15 Ring Dips
21 Box jumps (24/20″)
—
15 min time cap
ACCESSORY
3 rounds:
4 Turkish get-ups (2/arm alternating – moderate weight)
15 Anchored plate sit-ups (start with plate over shoulders, sit-up and drive plate overhead)
2-3 Crossover “Plyo” movements/round
