WARM UP – MOBILITY
Shoulder circles / rotations
Gas pedal stretch, dip extension stretch, OH stretch on bench
–
2 Sets, 10-15 reps each:
Banded straight arm lat push-downs
Banded dip presses
Hollow rocks
Supermans
WOD A
WEIGHTED PULL-UP X 5
WEIGHTED BAR DIP X 5
EMOM x 12 mins (4 sets each):
Min 1) 5 Weighted pull-ups
Min 2) 5 Weighted bar dips
Min 3) Rest
—
– Prioritize strict movements and full ROM over weight. Perform reps at BW if needed, but add some weight if possible
– Start on different stations / share bars as needed (two people should be able to use bars in one min if needed)
WOD B
PUSH (& PULL) IT REALLLL GOOD!
For time:
20 Handstand push-ups
20 Chest to bar pullups
30 Ring dips
30 Pullups
40 Pushups
40 Ring rows
—
– Scale pull-up progressions to: banded/jumping/ring rows, and reps to 10-20-30 as needed
– Push progressions to: Pike/bar or bench dips/modified push-ups
ACCESSORY
3-4 Sets:
8-12 DB bicep curls
– rest 30-45 secs –
8-12 DB tricep roll-backs
– rest 1:30-2 mins –
