DATE – Monday

 

Warm-up/Mobility)

 

Band dislocates, pull-aparts & presses

Sub-scap w/ball

 

3×5 Pushups @ 4211 tempo (rest 30 secs between)

 

WOD A) Shoulder Press (16-18 mins max.):

5 reps @ 45%

-Rest 60 secs-

5 reps @ 55%

-Rest 60 secs-

5 reps @ 65%

-Rest 2-3 mins-

Max. reps @ 75%

-Then back down-

 

 

WOD B) 5 Rounds for time:

 

1 Rope Climb (NO JUMPING. Sub 3 strict supinated chin ups)

3 KB Man Makers 2 x 24/16kg

*Man Maker: pushup, row left arm, pushup, row right arm, power clean, push press

 

WOD C)

-Accumulate 300’ Pinch Grip-Suitcase Carry – heavy as possible but must be able to do each 50’ length unbroken, rest as/when needed

-Forearm/Shoulder stretch post-wod

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