WARM UP – MOBILITY
Pull out a skipping rope, red band, and an empty barbell
2 rounds:
45-60s Skipping variations
Red band shoulder (press / pull) activations
30-45s overhead/hanging etc. stretches
Review/warm-up: Shoulder press + strict pull-ups
WOD A
SHOULDER PRESS X 5
WEIGHTED PULL-UP X 3
Every 90s x 10 sets (5 sets each alternating, 15 mins)
A1: 5 Shoulder press
A2: 5,5,3,3,3 Weighted pull-up (either grip is fine)
A1: Start at a moderate but smooth weight and build to a heavy 5 or new 5RM
A2: Start with an easy 5 (banded, body weight, or weighted) and build each set to a 3RM.
WOD B
SKIPKNOT
Complete for time:
100 Doubleunders
21 Shoulder to overhead (135/95)
21 C2B Pull-ups
75 Doubleunders
15 Shoulder to overhead
15 C2B Pull-ups
50 Doubleunders
9 Shoulder to overhead
9 C2B Pull-ups
DU sets should be under 2min/90s/1min (scale reps as needed)
Scale S2OH weight so that each round can be completed in 2-3 sets max (or 8-10 unbroken)
Scale C2B to regular pull-ups, jumping pull-ups/C2B, or ring rows (no bands)
ACCESSORY
3 rounds at an easy pace:
8-10 Cuban rotations
6-8 Bent over “ATYT” cycles
16-20 Alt. Banded deadbugs
