WARM UP – MOBILITY
2 sets:
2-3 banded shoulder warmup drills
As a single arm UB KB complex:
6-8 shoulder press + 5 windmills + 10-12 bent over rows
10-15 sec HS hold on DB’s or parallettes
WOD A
ALT. KB PRESS X 16
Hold KB’s in front rack position and alternate reps for 8 per arm
(23 mins)
1) Alt. E90SECS x 3 sets of each:
1a) 6-8 Strict HSPU’s on DB’s or parallettes @ 3.0.X.2 tempo
1b) 6-8 Ring rows @ 3.0.X.2 tempo
— 5 min rest / transition —
2) E3MOM x 3 super sets:
2a) 16-20 Alt. KB press
*on last rep press both KB’s OH and walk for as long as possible
2b) 16-20 Alt. DB or plate front & lateral raises
WOD B
3-4 sets for quality:
20/16/12 Alt. DB snatches
200′ KB farmers walk
15-20 Banded 90/90 posterior flies
—
– DBS: try to go heavy on these, as long as you can keep moving
– FW: heavy as possible
ACCESSORY
1) 4 super sets:
12-10-8-8 DB tricep roll-back ext.
12-10-8-8 Seated hammer curls
– rest 90 secs –
2) Crossover plyo
