WARM UP – MOBILITY
3 rounds of: (10-12 min max)
– 45-60s of skipping variations / double-under practice
– 1-2 Red band shoulder warm-up drills (dislocates, pull aparts, presses, rows etc.)
– 20-30 static handstand hold + shoulder shrugs (kick up or wall walk)
WOD A
E3MOM x 4 sets (5 mins to warmup + 12 mins working time)
3 Shoulder Press + AMRAP T&G Push Press @ 100% of 5RM Shoulder Press
-Push Press reps must be touch and go, set is over if you have to pause.
-If you don’t have a 5RM but you were in last Wednesday, try to add at least 5lbs.
WOD B
15 MIN AMRAP – RX+
Complete AMRAP in 15 min:
25 x Russian KB swings (32/24kg)
20 x Hand release push-ups
15 x Chest to bar pull-ups
— OR —
15 MIN AMRAP – RX
Complete AMRAP in 15 min:
20 x Russian KB Swings (24/16kg)
15 x Push-ups
10 x Pull-ups
ACCESSORY
3 rounds:
8-10 x Single arm bent over rows (heavy KB or DB)
12-15 x Dumbbell tricep roll-backs
8-10 x Crossover Symmetry “ATYT” w/ light bands