WARMUP/MOBILITY
5 mins: Shoulder circles, spine flexion/extension (standing jefferson curl without weight into standing arch), down dogs
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2 rounds:
1) 10-20 secs Bridge up – partner assisted if needed
2) 15-20 Seated leg lifts – pike and straddle if possible
3) 30-40 secs hang on pullup bar – if you are more inflexible/stiff in the shoulders hold PASSIVE, if you are very flexible and/or a little weaker on the pullup bar then hold ACTIVE
WOD A
Alt. E90SECS x 3 sets each
1) Max Strict Ring Pullups (if you don’t have strict pullups then do 4-6 reverse row sit backs or difficult ring rows) 3112 tempo for whichever exercise you are doing
2) 20-30 secs L-sit hold on Parallettes (perform a knee tuck on dip bars, benches or boxes if needed)
WOD B
4 Rounds for time (subtract 4.5 mins rest):
10 Bench Press @ approx 60% (moderate-heavy, must be unbroken)
10 KB Deadlifts + 50′ Farmers Carry + 10 KB Deadlifts + 50′ Farmers Carry – heavy as possible, must be unbroken
20 Unbroken Wallballs
—Rest 90secs—
Bench Press x 10
KB Deadlift / Farmers Carry
10 KB Deadlifts + 50′ Farmers Carry + 10 KB Deadlifts + 50′ Farmers Carry – heavy as possible, must be unbroken
*Record KB’s used i.e. reds = 32kg
Accessory
3 rounds:
10-12 DB tricep roll back extensions
2-3 Crossover Plyo exercises each round
