WARM UP + MOBILITY
3 rounds alternating:
Skipping variations / DU practice
Band pull aparts / presses
Then;
5 x Inchworm + push-up ladder (1-5) + down dog stretch
Skipping variations / DU practice
Band pull aparts / presses
Then;
5 x Inchworm + push-up ladder (1-5) + down dog stretch
WOD A
Strict press: 5 set x 5 reps (Every 2.5 min)
Set 1 @ 65%
Set 2 @ 70%
Set 3 @ 75%
Set 4/5 @ 75-80%
Set 1 @ 65%
Set 2 @ 70%
Set 3 @ 75%
Set 4/5 @ 75-80%
Shoulder Press x 5
WOD B
Boulders for Shoulders
Complete for total reps:
*Round 1:
90s – Max Double unders (5 = 1pt)
30s Rest
90s AMRAP Kipping HSPU
30s Rest
90s – Max Ball slams (30/20)
30s Rest
*Round 2: 60s Work / 60s Rest
*Round 3: 30s Work / 90s Rest
*Round 1:
90s – Max Double unders (5 = 1pt)
30s Rest
90s AMRAP Kipping HSPU
30s Rest
90s – Max Ball slams (30/20)
30s Rest
*Round 2: 60s Work / 60s Rest
*Round 3: 30s Work / 90s Rest
