DATE – Thursday
Warm-up/Mobility)
2-3 mins Band pull-aparts & presses
Overhead shoulder stretch w/band
*No more than 10 mins
WOD A) Alternating EMOM x 5 sets of each:
1) Behind the neck strict press x 3 reps – heavy as possible @ 3112 tempo
2) Supinated Barbell Row x 8-10 reps
*Behind the neck press will require a wider grip than normal, flexibility will dictate how wide you go here
WOD B) 15 min AMRAP:
200m Sandbag Carry
7 Handstand Pushups w/1 second pause at the top
7 KB Thrusters 2 x 16/12kg
*HSPU progression:
Adv – Guys use 2” deficit
Int – less reps, or work to an abmat
Beg – work on 2-3 controlled negatives, or inverted pushups if negatives are too hard
