Tuesday, 4 April, 2017
WARM UP – MOBILITY
Shoulder overhead and extension warmup drills/stretches
Scap Pull-ups and bench dips
WOD A
WEIGHTED PULL-UP X 3
WEIGHTED BAR DIP X 3
WEIGHTED RING DIP X 3
Alt. E90SECS x 5 sets of each:
1) 3 Pull-ups
2) 3 Dips
—
-Goal is to build to a “max” in each of these movements over the 5 sets, whether that be using thinner bands, or adding weight
-Record weight used (1 for BW), or record band colour used in notes
WOD B
DIRTY DANCING
15 min AMRAP:
25 Wallballs 30lb 10′ / 20lb 9′
25 Toes To Bar
25 KB Swings 32/24kg
25 Box Jumps 30/24″
25 Alt. DB Snatches 50/35lb
ACCESSORY
3-4 Sets:
8-10 Single Arm Bent Over KB Rows
12-15 Bent Over DB Rear Delt Flies
2 Crossover Plyo exercises each round
