WARM UP – MOBILITY
Dynamic upper body joint rotations
Banded press / pull activations
Strict Pull-up + Dip review and warm-up drills
WOD A
4-5 mins to warm-up and build to a moderate / smooth set of 3 weighted pull-ups + dips, then;
Every 2 min x 6: 3 sets each alternating:
1) 3 strict weighted pull-ups, rest 10s, max effort bodyweight set
2) 3 strict weighted ring or bar dips, rest 10s, max effort bodyweight set
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Start each interval with a challenging/weighed (but not max!) set of 3 reps, rest 10s, then complete another max effort set of at bodyweight (or easier progression) ideally getting more that 5+ reps on second set.
Scale as needed to 2 different pull-up / dip variations eg:
3 Weighted + ME bodyweight
3 Bodyweight + ME Banded
3 Banded + ME (adding a band, or change to Ring row / Bench dips)
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If you did this a few weeks ago with the 5s, make your 3s a little heavier / harder today.
WOD B
WALKING WITH THE DEVIL
Complete AMRAP in 12 mins:
3 Devil press (50/35)
6 Dumbbell Push press
12 Dumbbell Renegade row (6/side)
1 Farmers carry lap around the rig
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Set up down the middle of each side of the room, leaving a walkway around the rig.
WOD C
TABATA SIT-UPS
Score = lowest round
ACCESSORY
3 rounds: rest as needed
16-20 Alt. Dumbbell bicep curls
15-20 Dumbbell tricep roll-backs
16-20 Alt. Front & Side delt raises (light plates or DB’s)
