Wednesday
Warmup/Mobility)
Dynamic Shoulder Warmup: circles, rotations etc.
Banded Shoulder Stretch: pecs, dip extension/bully, overhead
WOD A) Alt. EMOM x 10 mins (5 sets):
1) 5 Weighted Ring Pullups – heavy as possible (scale to strict ring pullups or ring rows with feet elevated)
2) 5 Bench Press – heavy as possible, approx. 70%+
WOD B) 5 sets for total time:
Rope Climbs
Strict Dips (Adv: 10-12 ring / Int: 6-8 Ring / Beg: 6-8 Bar)
-Rest 60 secs between sets-
Rope Climb progression:
Adv: 2 Legless
Int: 1 Legless
Beg: 2 with legs or 3-4 pulls from floor
WOD C) Crossover Symmetry “Plyo”
