Wednesday
Warmup/Mobility)
Crossover Symmetry “Activation” – partner up and hit some shoulder circles/rotations between sets
Banded Overhead/Lats Stretch
WOD A) 15 min AMRAP:
400m Run
Adv: Max effort set of ring muscle ups (2-3 quick singles if you can’t link them)
Int: Max Ring Pullups
Beg: 20-30 secs chin over ring over bar hold
*Score you total reps or time accumulated + progression
WOD B) Alt. EMOM x 15 min (5 sets each):
1) Strict Handstand Pushup (choose a rep scheme you can maintain)
2) 20-50 Double Unders
3) 20-30 secs Hollow Rock or Hold
*HSPU progression:
Int: 8-12 secs hold at lowest point before failure
Beg: Handstand Hold or Pike Pushup – choose what you want to work on today
