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

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