Monday, 15 May, 2017

WARM UP – MOBILITY

2-3 Rounds (10 mins max.)
30-40 secs of skipping
KB Shoulder warmup drills: halos, windmills, presses
Ring Rows/Scap Pullups

WOD A

WEIGHTED PULLUP X 4
SHOULDER PRESS X 4

E3MOM x 6 Rounds:
Strict/Weighted Pronated Pullups (3×6 reps, 3×4 reps)
Shoulder Press (3×6 reps, 3×4 reps)
20-50 Double Unders (30 secs max.)

-Complete all 3 exercises back to back, then rest for the remaining time
-Shoulder Press loading:
Rounds 1-3: 6 reps @ approx. 70% (round weights up or down based on feel)
Rounds 4-6: 4 reps @ approx. 75%
*Same rep scheme for Pullups, add weight as needed

WOD B

JAWS
For time:
36-27-18 Cal Row
24-18-12 Deficit Handstand Pushups 6/2″ Deficit (3/1 mat deficit)
12-9-6 Power Cleans 185/125lb

ACCESSORY

4-5 Rounds:
8-10 DB Tricep Roll-back extensions
2-3 Crossover Plyo exercises