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
