Monday, 22 January, 2018
WARM UP – MOBILITY
Dynamic shoulder circles + red band warm-up / activation drills
2 rounds:
2-3 wall walks w/ 5-10s static hold / shrugs
5 scap pull-ups + 5-7 beat swings/kipping ttb prep
—
Review tech and scaling options for kipping HSPU + TTB
WOD A
30/30 HSPU + TTB
Complete 5 rounds for total reps:
30s AMRAP Handstand push-ups
30s rest
30s AMRAP Toes to bar
30s rest
WOD B
HARD KNOCK LIFE
Complete 3 rounds for total double under reps: (24 mins total)
In 4 mins:
500m row
15 Shoulder to overhead (135/95)
AMRAP Doubleunders in remaining time
– Rest 4 min between rounds
Partner up on a barbell/rower and alternate 4 min work/rest sections
(Should be able to finish the S2OH in 2 sets)
ACCESSORY
3 rounds:
20 Alternating dumbbell shoulder press (10/arm)
8-10 “ATYT” on light crossover bands
10 V-ups + AMRAP unbroken hollow rocks
