WARM UP / MOBILITY
Quick shoulder circles + trunk rotations etc:
—
30s Bench overhead shoulder opener
30s Bench dip extension stretch
8-10 x Ring rows (@3,1,X,2)
8-10 x Push-ups
20-30s Passive hang + 10 Scap pull-ups
20-30s Handstand hold + 10 Scap HSPU / shoulder shrugs (Sub wall walk)
—
30s Bench overhead shoulder opener
30s Bench dip extension stretch
8-10 x Ring rows (@3,1,X,2)
8-10 x Push-ups
20-30s Passive hang + 10 Scap pull-ups
20-30s Handstand hold + 10 Scap HSPU / shoulder shrugs (Sub wall walk)
WOD A
SHOULDER PRESS
3 X 1
In 15 min complete the 7 working sets:
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 75-80%
1 @ 80-85%
1 @ 85-90%
1 @ 90-95% (Heavy single but not a 1RM)
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 75-80%
1 @ 80-85%
1 @ 85-90%
1 @ 90-95% (Heavy single but not a 1RM)
WOD B
90/60/30 – HSPU + PULL-UP
Complete one round for total reps:
90s Strict Pull-ups
Rest 90s
90s Strict Handstand Push-ups
Rest 90s
60s Strict Pull-ups
Rest 60s
60s Strict Handstand Push-ups
Rest 60s
30s Strict Pull-ups
Rest 30s
30s Strict Handstand Push-ups
—
– 12 min to complete
– Sub strict pull-ups for banded variation today. Use bands that would allow 8-10 reps when fresh. Ring rows for beginners as needed.
– Scale Strict HSPU w/ maximum of one added ab-mat (or) seated DB press, use a weight that allows 8-10 reps when fresh.
– Either grip permitted today (you may alternate and use both), just make sure a full ROM is achieved with chin clearly over the bar and a full controlled lockout at the bottom.
90s Strict Pull-ups
Rest 90s
90s Strict Handstand Push-ups
Rest 90s
60s Strict Pull-ups
Rest 60s
60s Strict Handstand Push-ups
Rest 60s
30s Strict Pull-ups
Rest 30s
30s Strict Handstand Push-ups
—
– 12 min to complete
– Sub strict pull-ups for banded variation today. Use bands that would allow 8-10 reps when fresh. Ring rows for beginners as needed.
– Scale Strict HSPU w/ maximum of one added ab-mat (or) seated DB press, use a weight that allows 8-10 reps when fresh.
– Either grip permitted today (you may alternate and use both), just make sure a full ROM is achieved with chin clearly over the bar and a full controlled lockout at the bottom.
WOD C
12 MIN AMRAP: DU / KB / BURPEE
Complete AMRAP in 12 min:
40 Double unders
20 Russian Kettlebell Swings (32/24kg)
10 Burpees
40 Double unders
20 Russian Kettlebell Swings (32/24kg)
10 Burpees
