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
