Tuesday, 25 April, 2017
WARM UP – MOBILITY
5 min: Quick dynamic shoulder + red band warm-ups (pulls, rows, presses etc.)
5 min: Warm-ups Time for Strict pull-ups + strict press
WOD A
SHOULDER PRESS
SHOULDER PRESS X 12
Every 90s x 10 (5 sets of each alternating):
1) 12 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) Strict Pull-ups x 6-8 reps *if you can comfortably get 8 reps+, add weight as needed.
Scaling: use a band that would allow at least 8 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
SWOLE PATROL
Complete 5 rounds for time: (20 min time cap)
9 Hang Power Snatch (115/75)
15 Box Jumps (24/20″)
21 Push-ups
—
Snatch: Use a weight where first few rounds could be completed unbroken or 2 sets max.
Push-ups: scale movement and/or reps down to 10-15 as needed
Add uncompleted reps as seconds to 20 min.
ACCESSORY
Crossover Symmetry “recovery”
Banded shoulder stretch out (Overhead, Lats, Pecs, Bully/Extension etc.)
