WARM UP – MOBILITY
Banded shoulder warmups + wall walks & scap pull-ups
WOD A
PULL & PUSH IT REAL GOOD
For total reps (18 mins total)
1) 3 sets:
30 secs max strict HSPU’s
– rest 30 secs –
30 secs max strict pull-ups
– rest 90 secs –
— rest 3 mins —
2) 3 sets:
30 secs max kipping HSPU’s
– rest 30 secs –
30 secs max kipping pull-ups
– rest 90 secs –
WOD B
THE BIG DELT THEORY
4 sets, not for time but keep moving:
8 SA DB STO + 50′ OH carry /side
8 Parallette supported SA KB rows /side
8 D-ball over shoulder
– rest 60-90 secs –
—
– Go heavy on STO & rows, build as needed
– Use a d-ball that you can keep moving with
– Start on either the rows or STO, d-balls last, alternate reps with someone as needed
– Record heaviest weight used for STO
ACCESSORY
3 super sets:
15-20 Bent over rear delt flies
15-20 Banded seated low rows
– rest 60-90 secs –
Optional Conditioning
5 sets:
60 secs ski hard
60 secs ski easy
