WARM UP – MOBILITY
Dynamic shoulder / thoracic rotations
Thin band upper body activations
Overhead / Dip extension stretch
Scap pull-ups / scap push-ups
Ring rows / Bench push-ups
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Review WOD A movements and warm-up
WOD A
Every 2 min x 8 supersets (4 sets each alternating)
1) 3 Strict dips + ME (-2) Push-ups @3,0,X,1
2) 3 Strict pull-ups + ME (-2) Ring rows @3,0,X,1
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Strict dips and pull-ups can be weighted, body weight, or banded (try to make them a little heavier/more challenging than the 5s we did 2 weeks ago)
Dips may be Ring or Bar, Pull-ups may be pronated or supinated.
Hold tempo and ROM on ME sets and avoid going right to failure until final set.
Partner up and start on either superset as needed
WOD B
DIRTY DOZEN
12 min AMRAP:
12 Alternating dumbbell snatches (50/35)
12 DB Push press (6/side)
12 DB plank drag throughs (pull DB to outside shoulder width)
12 “Over and back” hops over the DB (24 jumps total)
ACCESSORY
2-3 rounds: rest as needed
12-15 Single arm bent over rows (staggered stance or bench/box supported)
20-25 Banded tricep press down
30-40 Med ball Russian twists
