Wednesday, 9 August, 2017
WARM UP – MOBILITY
10 mins: Shoulder / thoracic / trunk rotations, Red band dislocates, pull aparts, presses
Overhead stretch
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Review/Tech: Push press
WOD A
PUSH PRESS
A1: In 13 mins build to a heavy single or 1RM push press
– Rest 2 min –
A2: EMOM x 5: 1 push press @ ~90% of A1
WOD B
5 X 30/30 – PULL-UPS + DIPS
Complete 5 rounds for total reps:
30s x Max Reps Strict pull-ups
– 30s Rest –
30s x Max Reps Ring Dips
– 30s Rest –
Large classes start on either pull-ups or dips.
Scale so that 10+ reps are achievable on the first round
— Rest 4-5 mins before starting WOD C —
WOD C
DOUBLE PUMP
Complete for time:
50-40-30-20-10 Double unders
25-20-15-10-5 Push-ups
—
10 min time cap
ACCESSORY
Crossover Symmetry “Recovery” +
1 Kettlebell Turkish get-up/side after every CS movement (moderate weight)
