Tuesday, 18 April, 2017
WARM UP – MOBILITY
Shoulder circles, rotations, thoracic rotations
Tech: light KB Clean & Push Press/Jerk, alt. with Scap Pullups
WOD A
SHOULDER PRESS
SHOULDER PRESS X 10
Alt. E90SECS x 5 sets of each:
1) 10 Shoulder Press @ 60-65% (try to use the same or similar weight as last week across – DO NOT BUILD AND MAX-OUT, STICK TO THE PERCENTAGES)
2) Max effort Strict Pull-ups (less 1-2 reps on first 3-4 rounds) *if you can comfortably get 8-10+, add a 10-20lb DB or chain – goal should still be 6-8+
Scaling: use a band that would allow at least 8-10+ on first set, or complete 4-5 reps of jumping pull-up w/2-3s chin over bar hold +4-5s eccentric.
***No racks for SP***
WOD B
KING OF THE SWINGERS
3 Rounds for time (15 min cap)
20 Single Arm KB Clean to Overhead (10 per arm, divided any way) 24/16kg
40 Double Unders
20 KB Swings 24/16kg
40 Double Unders
ACCESSORY
3 Rounds:
30-40 secs Handstand Hold or Walk
20-30 secs Supinated Chin Over Ring or Bar hold
6-8 Wide Ring Rows @4011 tempo (same elbow position as crossover row)
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Crossover Recovery
