WARM UP – MOBILITY
Dynamic shoulder circle + red band pressing & pulling activation drills
Tech/warm-up: strict HSPU’s and Pull-ups
WOD A
EMOM X 8 – STRICT HANDSTAND PUSH-UPS
EMOM x 8: # Strict HSPU
– pick a number of strict HSPU’s that you can maintain as an unbroken set across the 8 rounds.
– scale so that at least 4-6+ reps are attainable
– record your lowest round #
— Rest 4 min —
EMOM X 8 – STRICT PULL-UPS
EMOM x 8: # Strict pull-ups
– pick a number of strict pull-ups that you can maintain as an unbroken set across the 8 rounds.
– scale so that at least 4-6+ reps are attainable
– record your lowest round #
WOD B
Every 2 min x 8 supersets: (4 each, alternating)
B1) 14 / 12 / 10 / 8 x Double Kettlebell push press +
100ft carry: 1 KB front rack + 1 KB Overhead – 50ft/side
B2) 12-15 incline bench chest supported dumbbell rows +
20-25 x Band pull aparts
—
For the PP + OH carry, start relatively light and try to increase weight each round, scale to DB’s and /or single overhead carry or double front rack carry as needed (ie: don’t carry overhead in a bad position!)
Rows should be heavy but smooth each set
ACCESSORY
Tabata core: Complete 3 rounds (6 mins)
20s Hollow rocks
10s rest
20s Grasshoppers
10s rest
20s Russian twists
10s rest
20s Elbow plank hold
10s rest
