Wednesday, 2 November, 2016
WARM UP – MOBILITY
Banded shoulder warm-up (dislocates, presses, pull-aparts, rows etc.)
2 rounds:
8-10 ring rows
2 wallwalks to 10-15s static handstand hold
WOD A
EMOM x 16 (4 rounds)
1) 10-12 x Seated dumbbell shoulder press (wide elbows at the bottom)
2) Max effort strict pull-ups (pronated grip – use band to get at least 8-10 on first round)
3) 10 Tall box jump overs (no Rx height, challenging but smooth unbroken reps)
4) Rest
—-
Partner up (or groups of 3) and stagger by 1 min – start everyone on DB press.
WOD B
TABATA BURPEES & BALL SLAMS
Complete 8 rounds for total reps:
20s x Max Burpees
10s rest
20s x Max Ball Slams (30/20lb)
10s rest
—
Partner up and alternate on the slam balls if needed. You may start on either movement.
No pacing, go all out on every round!
ACCESSORY
Crossover Symmetry “Iron Scap” w/ 10 x V-ups or Tuck-ups between each CS movement.
