WARM UP – MOBILITY
Shoulder circles / Band pull aparts / external rotations / banded pec circles
2 rounds:
4-6 Push-ups @3,1,X,1
6-8 Ring Rows / Pull-ups
20-30s Handstand hold / HS Shrugs
WOD A
BENCH PRESS
20 min to establish a new 1RM
WOD B
WEIGHTED PULL-UP X 3
MAX UB STRICT HANDSTAND PUSHUPS X 4 SETS
2-3 min of warm-up time, get in a few small sets of strict pull-ups and HSPU prep.
Then;
Every 2 min x 8 (4 sets of each alternating)
B1) Strict pronated pull-up x 3
Build to either: the heaviest set of 3 weighted pull-ups, or work down to the thinnest band combination possible for 3 reps and record either, record band in notes section
B2) AMRAP Strict HSPU x 4 sets
Score is total # of reps in all 4 sets combined, so leave a few reps in the tank on the first few rounds.
Scale strict HSPU down to either one extra ab-mat, a pike off a bench or box, or a seated Dumbbell press. Use dumbbells that allow 8-10 reps on the first round and record weight used in the notes section.
WOD C
L-SIT HOLD
Max L-Sit Hold for time
2 attempts each at a max L-Sit hold for as long as possible
Rx standard: Parallettes with feet held over 3 rubber mats
Scale to “tuck hold” with knees above hips, or hands on benches or boxes as needed.
ACCESSORY
2-3 rounds:
20 x Alternating Bicep curls
12-15 x Seated overhead tricep extensions (use one Dumbbell)
8-10 sets of “5 Plyo” reverse Fly’s on the Crossover Symmetry
