WARM UP – MOBILITY
2 rounds:
30-45s Skipping warm-up drills
Banded upper body activations and stretches
Hollow and Arch / Beat swing and ring swing practice
Ring rows and Bench dips
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Review + warm-up: pull-up and dip progressions, muscle-up technique and scaling options for WOD A
WOD A
NADIA’S REQUEST
Complete AMRAP in 10 mins:
1 Ring muscle-up
10 Crossover single unders*
2 Ring muscle-ups
20 Crossovers
3 Ring muscle-ups
30 Crossovers
… con’t adding 1 muscle-up and 10 Crossovers each round.
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Score is last full completed round # + extra reps
You may swap ring muscle-ups for bar muscle-ups, or scale to: 1 strict pull-up + 1 strict dip / 2 pull-ups + 2 dips etc.
*First rep of any set must be a crossover
Scale crossovers to double unders, or x2 single unders.
WOD B
Every 3:30 x 5 sets: (17:30 total)
5, 4, 3, 3, 3 Bench press (building to a heavy 3 or 3RM)
10/arm Chainsaw KB rows
12-15 V-ups or Tuck-ups
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Movements back to back, rest remainder of the 3:30 each round
BENCH PRESS X 3
ACCESSORY
2-3 rounds: rest as needed
12-15 Double DB hammer curls
12-15 Dumbbell (or plate) Pec flyes
12-15 Seated french press
15-20 Banded face pulls (or band pull aparts)
