DATE – Tuesday
Warm-up: Quick dynamic shoulder warm-up
Mobility: 2 alternating sets – (use small plates, focus on scapular retraction on both movements)
2 x 8/side Trap 3 raise @ 3,1,2,1 – Rest 30s
2 x 8/side Powell raise @ 3,1,2,1 (use a bench w/ one end up on 12” box/plates) – Rest 30s
WOD B) 10 min EMOM – 5 alternating sets
A1) Double KB push press x 5 (@ 2,1,X,1)
A2) Toes to Bar x 8-12
– 1s pause at the bottom and top position of the KB Push press to ensure correct front rack and overhead grip on KB’s. 2s controlled lower to front rack.
– Work on the beat swing and linking T2B together smoothly
WOD B) For Time:
“Gymnasty”
40 Pull Ups
30 Burpees
20 HSPU
10/7 Muscle Ups (15 Ring Rows / 15 Dips)
-Rest 3 Min –
20 Pull Ups
15 Burpees
10 HSPU
5/3 Muscle Ups (10 Ring Rows / 10 Dips)
Score is total time to complete minus the 3 min rest period.
WOD C) (Optional)
50 x GHD Sit-ups for time
(Experience athletes only! Scale to 30 reps or do weighted sit-ups)
