WARM UP – MOBILITY
Full body dynamic joint warm-up
Red band shoulder warm-up/activations/bully stretch
2 rounds:
6-8 bench dips + 10-15s dip extension stretch
6-8 single leg box step-up/side + elevated foot hip & ankle stretch (pistol prep)
—
Review WOD a movements + scaling options
Give athletes 4-6 mins to warm-up specific movements and prepare.
WOD A
BODY ROCK
Complete for time:
50 Push-ups
40 Overhead walking lunge steps (55/35)
30 Ring dips
20 Pistols
10 Ring muscle-up (Sub 20 pull-ups)
20 Pistols
30 Ring dips
40 Overhead walking lunge steps (55/35)
50 Push-ups
ACCESSORY
Complete at a steady, controlled pace:
1 up to 5: Wall walk + Turkish get-up
(1 Wall walk, 1 Turkish get-up (1R + 1L), 2 Wall walks, 2 Turkish get-ups (2R + 2L)… etc.)
– only walk as high as you can maintain a strong active shoulder position and hollow body
– use a lighter KB or DB weight that allows perfect mechanics and multiple reps without resting
