WARM UP / MOBILITY
3-5 min dynamic warm-up
Red band shoulder warm-up (Pull aparts, rows, tricep press downs, double arm overhead lat stretch, lat pull-downs etc.)
Mix in a few sets of hollow rocks/holds/planks/handstands
Red band shoulder warm-up (Pull aparts, rows, tricep press downs, double arm overhead lat stretch, lat pull-downs etc.)
Mix in a few sets of hollow rocks/holds/planks/handstands
WOD A
EMOM x 12 min: (4 sets of each)
A1: Strict supinated chest to bar pull-ups x 6-8
A2: Strict ring dips x 6-10 (@1,0,X,2)
A3: Wall walks x 3 (5s nose to wall handstand hold on each rep)
—
Notes:
Use a progression that allows the chest to make contact w/ the bar at the top (squeeze elbows back and down). If 8+ reps are doable then add weight as needed.
If 10+ Dips are doable then add banded resistance but you must be able to maintain the tempo w/ a good 2s hold at the lock out.
A1: Strict supinated chest to bar pull-ups x 6-8
A2: Strict ring dips x 6-10 (@1,0,X,2)
A3: Wall walks x 3 (5s nose to wall handstand hold on each rep)
—
Notes:
Use a progression that allows the chest to make contact w/ the bar at the top (squeeze elbows back and down). If 8+ reps are doable then add weight as needed.
If 10+ Dips are doable then add banded resistance but you must be able to maintain the tempo w/ a good 2s hold at the lock out.
WOD B
SWIMMING IN THE DEEP END
Complete 3 rounds for total reps (Combine all Burpee box jumps & Ball slams)
In 90s: 200ft Sled push sprint (55/0), then; AMRAP Burpee Box jumps (30/24”)
– Rest 90s –
In 90s: Assault Bike sprint 16/12 Calories + AMRAP Ball slams (40/30lbs)
– Rest 90s –
—
You must face the box on the BBJ and show full control at the top of each rep.
The sled push and A-bike “buy-ins” should be well under 1min work, if not scale as needed.
Start half the class on each station w/ 2 heats following each other as needed
In 90s: 200ft Sled push sprint (55/0), then; AMRAP Burpee Box jumps (30/24”)
– Rest 90s –
In 90s: Assault Bike sprint 16/12 Calories + AMRAP Ball slams (40/30lbs)
– Rest 90s –
—
You must face the box on the BBJ and show full control at the top of each rep.
The sled push and A-bike “buy-ins” should be well under 1min work, if not scale as needed.
Start half the class on each station w/ 2 heats following each other as needed
WOD C (Optional Accessory)
3 rounds:
12-15 x “Y” hold Hip extensions (Use light plates if possible)
20 x Alternating dumbbell bicep curls
15 x Dumbbell tricep rollbacks
12-15 x “Y” hold Hip extensions (Use light plates if possible)
20 x Alternating dumbbell bicep curls
15 x Dumbbell tricep rollbacks
