WARM UP – MOBILITY
Dynamic shoulder rotations + overhead / hanging stretches
1-5 Push-ups + 10s down dog ladder
6-8 scap pull-ups + 8-10 ring rows
2-3 wall walks + HS shrugs
Strict pull-up / Strict HSPU progressions and warm-ups
WOD A
90/60/30 – HSPU + PULL-UP
Complete one round for total reps:
90s Strict Pull-ups
Rest 90s
90s Strict Handstand Push-ups
Rest 90s
60s Strict Pull-ups
Rest 60s
60s Strict Handstand Push-ups
Rest 60s
30s Strict Pull-ups
Rest 30s
30s Strict Handstand Push-ups
—
– 12 min to complete
– Sub strict pull-ups for banded variation today. Use bands that would allow 8-10 reps when fresh. Ring rows for beginners as needed.
– Scale Strict HSPU w/ maximum of one added ab-mat (or) seated DB press, use a weight that allows 8-10 reps when fresh.
– Either grip permitted today (you may alternate and use both), just make sure a full ROM is achieved with chin clearly over the bar and a full controlled lockout at the bottom.
WOD B
3X3X3
Complete 3 rounds for total reps: (15-18 min)
60s AMRAP Cal Bike
60s AMRAP Alt. dumbbell snatch (50/35)
60s AMRAP Burpee chest to bar pull-ups (for “rx” you should need to jump to the bar)
– 3 min rest –
—
Big classes, get it to groups of 3-4 and follow each other through always starting on the bike each round.
Get off the bike with about 3-5s left and move to your DB to allow smooth transitions for the next athletes to start on the minute.
ACCESSORY
With a partner complete:
100 Barbell bicep curls
100 Barbell shoulder press
100 Bent over rows
—
Aim for ~50 each in a few sets as possible, only rest while your partner is working, (or rest 1:1 each set if you don’t have a partner)
If you are strong, you can add a little weight, but keep it pretty light with big sets.
