WARM UP – MOBILITY
2 rounds:
– 30-45s Skipping / DU practice
– Banded shoulder / overhead stretches + activations (press + pull)
– Hollow / Arch & Beat swing practice
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Empty barbell warm-up & review of Press, Push press, Push Jerk
Tech: Strict pull-up, C2B, Bar-muscle-ups/Jumping BMU, and scaling options
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Warm-up/Practice time for each movement and prepare for WOD A.
WOD A
MY OH MY
Complete for total reps:
In 5 mins:
100 Doubleunders, then AMRAP
8 Strict press (95/65)
8 Strict pull-ups
– Rest 3 mins –
In 5 min:
100 Doubleunders, then AMRAP
6 Push Press (135/95)
6 Chest to bar pull-ups
– Rest 3 min –
In 5 min:
100 Doubleunders, then AMRAP
4 Push Jerks (185/125)
4 Bar muscle-ups
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Barbells taken from the ground
Loads increase each round but most S2O sets should be completed unbroken
Scale PU/MU to 3 different pulling variations: eg: ring row, banded, jumping
Do not include doubleunders in total rep count for score
DU should be finished close to 90s (or a 2 min max) each round
WOD B
TABATA ABMAT SITUPS
Complete 8 rounds of:
20s work / 10s rest
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Your score is your lowest number of repetitions completed in any one of the 8 sets.
ACCESSORY
2-3 rounds: rest as needed
8-10 Seated dumbbell Arnold press
12-15 Seated (or standing bent over) rear delt flys (light plates or DB’s)
Max Effort set of hollow rocks or hollow hold
