DATE – Monday
Warm-up/Mobility)
-Shoulder mobility w/ball, led on ground: target posterior delts and work on overhead/external rotation. 2 mins each side.
-Band dislocates and presses
WOD A) Shoulder Press (15-17 mins):
3 reps @ 50%
-Rest 60 secs-
3 reps @ 60%
-Rest 60 secs-
3 reps @ 70%
-Rest 2-3 mins-
Max reps @ 80%
-Then back down-
WOD B) 3 Rounds for time:
200m Sandbag Carry Heavy/Light (Hold SB in any position. Sub for medball)
15/10 Supinated Chin Ups (Guys/Girls – try to keep reps as strict as possible, modify amount as needed)
15/10 Ring Dips (Bar dips or Pushups)
15 Ball Slams 40/30lb
WOD C) Band pull-aparts Post-WOD
