WARM UP – MOBILITY
2 rounds of:
1) 90s: Rowing
2) 90s: Dynamic / Banded shoulder warm-ups / activations
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Review strict press, push press (tempo), and strict pull-ups and warm-up for WOD A
WOD A
SHOULDER PRESS
WEIGHTED PULL-UP
Every 90s x 8 sets: (4 sets each alternating)
A1) 1 Strict Press + AMRAP Push press w/ 3-4s negative each rep
A2) 1 Strict weighted pull-up + AMRAP bodyweight pull-ups w/ 3-4s negative
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Start both movements at or close to your 3RM and build if possible, heavy but smooth
No rest between press and push press, 5-7s rest between weighted and BW pull-ups.
Scale Pull-ups to: (Body weight + 3-5 Jumping negatives) or (Banded + 6-8 Ring Rows at tempo)
Start on either set and alternate.
WOD B
ALICE IN SHOULDERLAND
3 rounds for time:
10 strict handstand push-ups
20 alt. DB snatches 50/35lb
30 DB shoulder to overhead 50/35lb (15 per arm, split however)
400m row
-rest 2 mins-
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-Partner up and stagger by 2 mins
-Subtract 4 mins rest + stagger from total time
ACCESSORY
3 rounds: rest as needed
8-10 Dumbbell Hammer curls
12-15 Dumbbell tricep pull-overs
12-15 V-ups or Tuck-ups + AMRAP Hollow rocks
