WARM UP – MOBILITY
Red band & KB shoulder warmups
Kick to HS and scap pull-ups etc.
WOD A
WEIGHTED PULL-UP X 3
Alt. Every 1:15 x 5 sets of each (12.5 mins)
1) 3-5 Strict HSPU’s
2) 5/5/3/3/3 Weighted Pull-ups
—
– Work on a more challenging than normal HSPU progression today: deficit, parallette, banded, controlled negatives etc.
– Build with each set of pull-ups: add weight, thinner band, jumping/spotted negatives etc.
WOD B
JACK
20 min AMRAP:
10 Push press 115/75lb
10 KB Swings 24/16kg
10 Box jumps 24/20″
ACCESSORY
3-4 tri-sets:
20 Alt. top-down lateral raises
10 Bus driver plate front raises
5×5 Crossover plyo rows
– rest 60-90 secs –
