WARM UP – MOBILITY
Banded shoulder warm-ups + push/pull activations
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Review: strict press + supinated pull-ups
WOD A
SHOULDER PRESS X 5
WEIGHTED PULL-UP X 5
5 mins to warm-up movements, then:
Every 2 min x 8 sets (4 sets of each alternating)
A1) 5 strict shoulder press (build to a 5RM)
A2) 5 strict supinated pull-ups (add weight / reduce band resistance to a 5RM)
WOD C
12 MIN AMRAP: HSPU / PULL-UP / PISTOL
Complete AMRAP in 12 min:
6 x Strict HSPU
8 x Strict Pull-ups (either grip)
12 x Alternating pistols
— OR —
12 MIN AMRAP: PUSH-UP / RING ROW / LUNGE
Complete AMRAP in 12 min:
8 x Push-ups
12 x Ring Rows
16 x Alternating Goblet Lunges (16/12kg)
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Rx RR = Bottom of ring to belly button height, heels under rings, touch rings to ribs or chest
ACCESSORY
1) 3 supersets:
With an empty/light barbell:
8-12 Barbell bicep curls (3-4s negative)
8-12 Barbell skull crushers (3-4s negative)
15-20 Hollow rocks + Max effort hollow hold
– Rest 2 min between rounds
— and/or —
2) Crossover Symmetry “Recovery”
