WARM UP – MOBILITY
(approx. 10 mins)
Lots of shoulder circles/rotations
Shoulder warmups w/ red bands & a light DB:
Pull aparts, raises, presses etc.
WOD A
MAX UB STRICT HANDSTAND PUSHUPS
MAX UB PRONATED STRICT PULLUPS
A1) 1 x max. UB strict HSPU’s
– rest approx. 3-4 mins –
A2) 1 x max. UB strict pronated pull-ups
—
– Use progressions that allow for at least 3-5 reps. If you can do 1 rep as Rx then go for it, but also complete a higher volume set at an easier progression straight after.
WOD B
SA DB SHOULDER PRESS X 5
Approx. 12 mins to establish a 5RM single arm DB shoulder press /side
—
– Complete 5 reps on one side, rest 15-20 secs, then repeat on the other side
– Avoid excessive arching or body movement
– Reps do not count if your legs or feet move at any point during the rep
WOD C
PUMPTY DUMPTY
12 min AMRAP:
25 Double unders
12 Alt. DB snatch 50/35lb
9 Pull-ups
6 Handstand push-ups
—
-Rounds should be fast and relatively UB for a few rounds, so choose progressions and a rep scheme that allows for that
ACCESSORY
3 sets:
10-10-10 lateral raise drop set
– rest 60 secs –
5×5 Crossover reverse fly
– rest 60-90 secs –
