WARM UP – MOBILITY
Banded shoulder warm-up and press/pull activation drills
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Review Strict press, Push press, Weighted pull-ups, and warm-up for WOD A
WOD A
SHOULDER PRESS X 3
WEIGHTED PULL-UP X 3
Every 2 min x 8 sets: (4 sets each alternating)
A1) 3 Strict Press + AMRAP Push press w/ 3-4s negative each rep
A2) 3 Strict weighted pull-ups + AMRAP bodyweight pull-ups w/ 3-4s negative
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Start both movements at or close to your 5RM and build if possible.
No rest between press and push press, 5-7s rest between weighted and BW pull-ups
Scale Pull-ups to: (Body weight + 3-5 Jumping negatives) or (Banded + 6-8 Ring Rows at tempo)
Start on either set and alternate with a partner
WOD B
ANOTHER BRICK IN THE WALL
Complete 4 rounds for total HSPU reps: (20-22 mins)
In 3 minutes, complete:
15/12 Cal Row
20 Alternating Dumbbell Snatch (50/35)
AMRAP Strict handstand push-ups in remaining time
– Rest 2 min –
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Row and Dumbbell Snatch should take you ~2 min or less.
Scale SHSPU in height, to pike variation, or regular push-ups (no kipping).
Stagger second heat by 2 mins
ACCESSORY
3 rounds: rest as needed
16-20 Alternating Bicep curls
8-10 Dumbbell tricep rollbacks
12-15 V-ups or Tuck-ups + AMRAP Hollow rocks
