DATE – Tuesday

 

Warm-up/Mobility

 

Shoulder band pull-aparts

OH Shoulder stretch w/bands

 

WOD A)

 

15 mins Gymnastics skills:

Complete 3 Rounds total, not for time.

 

Advanced:

Muscle Up x 3-5 reps

Handstand Push-up x 5-7 reps

 

Beginner/Intermediate:

Muscle-up transition + dip on low rings x 5 reps

Wall-Walk or HSPU to abmat x 3-5 reps

 

WOD B)

 

3 Rounds for total reps (score per exercise and total):

 

@ 50% of bodyweight: Max Effort Shoulder Press (no pausing/resting between reps), as soon as shoulder press fatigues go straight into max effort Push Press.

*Must be able to complete AT LEAST 5 Shoulder Press on first round.

Max Effort Pull-ups: Same as above; strict into kipping (Band assisted use thinnest band possible for at least 5 strict pull-ups)

Max Effort push-ups

*Rest 30 secs between exercises, 3 mins between rounds