WARM UP – MOBILITY
2-3 rounds:
30-45s skipping
Banded shoulder activations and stretches
Hollow / Arch + Scap pull-ups / Beat swings
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Review and warm-up 3 barbell and gymnastic movements
5-7 mins to warm-up for WOD A, build up to working weights for each BB movements and practice each gymnastic variations.
WOD A
PRESS & PULL EMOM
Complete for total combined reps: (22 mins)
EMOM x 6:
1) Max set: Strict press (95/65)
2) Max set: Strict pull-ups
– rest 2 min –
EMOM x 6:
1) Max set: Push press (135/95)
2) Max set: Chest to bar pull-ups
– rest 2 min. –
EMOM x 6:
1) Max set: Push jerks (185/125)
2) Max set: Bar muscle-up
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Barbell from the floor
One set each movement/min (not max reps within the minute)
Scale 3 barbell weights to keep reps quality: light / moderate / heavy
Scale 3 pulling movements as needed to challenge.
(Last completed Jan 9th/23)
WOD B
TABATA PUSH-UPS
8 rounds of:
20s AMRAP Push-ups
10s Rest
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Your score is your lowest number of reps completed in any one 20s set.
ACCESSORY
2-3 sets, easy pace:
8-10 Cuban rotations @3,1,1,1 (light barbell, or dowel w/ plates)
12-15 GHD Sit-ups
20-30 Band pull aparts or banded face pulls
