Monday, August 23, 2021
WARM UP – MOBILITY
Big upper body dynamic warm-up and mobility work (front rack / overhead / thoracic)
Tech/Review: Push press
WOD A
PUSH PRESS X 5
15 mins to build to a heavy push press 5, or new 5RM
WOD B
Warm-up some hanging / kipping movements and tech Devil press + Kipping pull-ups/C2B’s
BURN IT DOWN
Complete 5 rounds for total burpees (13.5 mins)
In 90s complete:
5 Dumbbell Devil press (2 x 50/35)
10/8 Chest to bar pulls-ups
AMRAP Burpees + 2 hand bar touch in remaining time (use your pull-up bar)
- rest 90s between rounds –
Hit each round at a sprit pace and try to hang on to similar reps
Choose a weight for DP, and Scale for pull-ups, where most if not all rounds can be completed unbroken or at a fast pace. Reduce reps as needed.
ACCESSORY
3 Giant sets:
16-20 Alternating Dumbbell bicep curls (8-10/side)
- max effort shoulder press
- max effort bent over rows
45-60s Weighted plank hold
rest ~90s between rounds
Complete the 3 DB movements back to back with no rest, use the same dumbbells for each movement
