WARM UP – MOBILITY
2 rounds:
30-45s skipping / DU’s
2-3 red band shoulder activations (press & pull)
60-90s stretches: overhead, hanging, front rack etc.
—
Review / Warm-up:
– Press / Push press / Push jerk (empty barbell)
– strict pull-up / kipping pull-up (C2B) / Bar muscle-up etc.
WOD A
PRESS & PULL EMOM
Complete for total combined reps: (22 mins)
EMOM x 6:
1) Max set: Strict press (95/65)
2) Max set: Strict pull-ups
– rest 2 min –
EMOM x 6:
1) Max set: Push press (135/95)
2) Max set: Chest to bar pull-ups
– rest 2 min. –
EMOM x 6:
1) Max set: Push jerks (185/125)
2) Max set: Bar muscle-up
—
Barbell from the floor
One set each movement/min (not max reps within the minute)
Scale 3 barbell weights to keep reps quality: light / moderate / heavy
Scale 3 pulling movements as needed to challenge.
(Last completed Feb 28/22)
WOD B
DOUBLEUNDER BURPEE BURNER
Complete for time:
50, 40, 30, 20, 10 – Doubleunders
10 Burpees after each set
—
(This was a WOD at the Canadian Regionals in 2011)
Scale DU’s to 2x Single unders or cut reps in half as needed.
ACCESSORY
Cool down (3-5 min aerobic flush – easy ski/bike/row)
Mobility work for any areas that needed it (Back squat tomorrow!)
– and/ or –
2-3 sets, easy pace:
8-10 Cuban rotations @3,1,1,1 (light barbell, or dowel w/ plates)
12-15 GHD Sit-ups
20-30 Band pull aparts
