WARM UP – MOBILITY
Quick dynamic joint warm-up and stretch out
Thin band press + pull activations
Hollow / Arch / Beat swing / Kipping pull-up review
Review all WOD A movements, partner up / set up for WOD.
WOD A
A1) EMOM x 8 (4 rounds each)
1) 5 Shoulder press (build to a heavy set 5)
2) 8-12 Kipping pull-up practice of your choice (Kipping, Butterfly, or Jumping / C2B or COB)
– Rest 2 min –
A2) EMOM x 8 (4 rounds each)
1) 10 Dumbbell bench press (Smooth working weight across each set, or build as needed)
2) 8-12 Toes to rings (scale to kipping knee / leg raise)
—
Partner up for each EMOM and start on opposite movements
SHOULDER PRESS X 5
DUMBBELL BENCH PRESS X 10
Record total DB weight (50’s = 100lb)
WOD B
DRAGON BALL Z
Complete 5 rounds for total wallballs completed:
In 90s complete:
3 Devils press (50/35)
6 Box jump overs (30/24)
AMRAP Wallballs (20/14, 10/9ft) in remaining time
– rest 90s between rounds –
—
13:30-15:00 total
Scale DB’s / box height so that you are getting at least 45s of wallball time each round.
For big classes, partner up with someone sharing equipment and alternating 90s rounds.
ACCESSORY
2-3 supersets each: rest as needed between sets
1) 8-10 Double dumbbell bicep curls (2-3s negative / stay supinated) +
15-20 Banded face pulls
2) 12-15 Double dumbbell tricep roll backs +
15-20 Banded tricep press downs
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You can do all of 1, then 2, or alternate between
