WARM UP – MOBILITY

2 rounds:

30-45s Skipping / DU practice

Dynamic upper body joint rotations

Banded press / pull activations

Warm-up / Review Strict pull-up + Dips

WOD A

Every 2 min x 6 sets: 3 each alternating:

1) 5 strict weighted pull-ups, rest 10s, max effort bodyweight set

2) 5 strict weighted ring or bar dips, rest 10s, max effort bodyweight set

Start each interval with a challenging/weighed (but not max!) set of 5 reps, rest 10s, then complete another max effort set of at bodyweight (or easier progresion) ideally getting more that 5+ reps on second set.

Scale as needed to 2 different pull-up / dip variations eg:

5 Weighted + ME bodyweight

5 Bodyweight + ME Banded

5 Banded + ME (adding a band, or change to Ring row / Bench dips)

WOD B

PRESSING MATTERS

Complete for time:

100 Doubleunders

30 Handstand push-ups (scale to pike)

30 Toes to bar

100 Doubleunders

30 Dumbbell Push press (2 x 50/35)

30 Dumbbell Renegade rows (2 x 50/35) (15/side alternating)

100 Doubleunders

30 Push-ups on Dumbbells (shoulders below elbows for rx)

30 Med-ball weighted sit-up + Russian twist (20/14) (Anchor feet under DBs, ball overhead to thighs + twist)

Scale DU’s so sets are 90s-2min max, or complete 200 singles.

20 min CAP

(Last completed July 12/2021)

ACCESSORY

2-3 rounds, rest as needed:

8-10 Super delt raise complexes

15-20 Banded face pulls

12-15 Banded hollow push downs

Super delt raise = Lateral raise, across to front raise position, overhead, back to front raise, to side raise, down to sides.

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