Tuesday, 5 September, 2017
WARM UP – MOBILITY
Dynamic shoulder / thoracic warm-ups + Red band shoulder activation drills (pressing + pulling)
WOD A
Every 90s x 12: (3 rounds each alternating – 18 mins)
A1) 3 Dip Pause (3s) + 3 Strict press (@31X1) + 3 Push Press (light-moderate (60-70% of 1RM Press)
A2) 8-10 x V-ups / Tuck-ups + 10-15 Hollow rocks / 15-20s Hollow hold
A3) 8-10 x Bent over rows (2 x Heavy DB or KB) + 8-10 x Bent over reverse flys (Light DB’s or Plates)
A4) 12-15 x Hip extensions (add weight as needed)
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Start on any station and rotate in order (Ideally groups of 4 athletes that cans share a barbell / dumbbells)
WOD B
KB CLEAN + PUSH PRESS + PULL-UP
Complete for time + quality:
10, 8, 6, 4, 2:
Single arm kettlebell clean + push press (R) (24/26kg)
Single arm kettlebell clean + push press (L)
Strict weighted pull-up (20/10 – chains or DB’s)
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Beginners may scale the KB to a DB
Worry more about moving perfectly today than racing for a fast time.
ACCESSORY
3-4 sets of:
8-10/arm Alternating bicep curls
12-15 Barbell skull crushers
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Crossover Symmetry: Iron Scap, Plyo, or Recovery
