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

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