WARM UP – MOBILITY

Banded shoulder warmup + core warmup

Pull-up and dip warmups

WOD A

POPEYE

Alt. E90SECS x 3 sets of each (9 mins)

1) Max UB strict dips

2) Max UB strict pull-ups

-Aim for a progression that will allow for 4-6 reps minimum

-Dips & pull-ups can be any style; ring, bar, pro/supinated etc.

-Score total reps

WOD B

(18 mins)

B1) Alt. EMOM x 4 sets of each:

1) 1-2 Rope climbs

2) 4-8 Strict HSPU’s

—rest 2 mins—

B2) Alt. EMOM x 4 sets of each:

1) 8-15 Push-ups

2) 14 Alt. DB snatches

-Pick challenging but sustainable progressions

-Push-ups can be ring, HR, plyo etc. try something new!

ACCESSORY

1) “Durante Core” 5 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck-Ups

10 second Hollow Hold

-1 minute Rest-

-Scale reps/rounds down as needed

2) Crossover plyo