WARM UP – MOBILITY
Dynamic shoulder / thoracic rotations
Thin band upper body press / pull activations
Overhead / Dip extension stretch
Ring rows / Bench Dips
Scap pull-ups / Dip support holds
—
Review WOD A movements and warm-up
WOD A
Every 90s x 8 sets: (12 mins)
1) 5 strict weighted pull-ups
2) 5 strict weighted ring or bar dips
—
Try to build a little each set, first set should be easy/smooth, last set should be close to 5RM.
Reps can be banded, body weight, or weighted
WEIGHTED PULL-UP X 5
WEIGHTED BAR DIP X 5
WEIGHTED RING DIP X 5
WOD B
BOULDER BUILDER
Complete AMRAP in 17 mins:
50 Doubleunders (45-60s max)
20 Single dumbbell push press (10R + 10L)
20 Chainsaw dumbbell rows (10R + 10L)
15 Anchored plate overhead sit-ups (35/25)
—
Rx: 50/35, Scale dumbbell weight so most sets of 10 can be completed unbroken
ACCESSORY
3 rounds: rest as needed
16-20 Alt. Dumbbell bicep curls
12-15 Dumbbell tricep rollback
30-40 Med ball or Plate Russian twists
