WARM UP – MOBILITY
Dynamic shoulder warm-up + stretch
Kettle bell shoulder warm-ups/activations: (Halo’s, windmills, presses, rows etc)
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Review strict press + strict pull-ups
WOD A
WEIGHTED PULL-UP
SHOULDER PRESS
Every 90s x 10 (5 sets of each alternating – 15 mins)
1) Strict press: 5,3,1,1,1 (bars taken from the floor)
2) Strict pull-up/weighted pull-up: 5,3,1,1,1 (either grip)
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Start with a moderate but smooth set of 5 of each movement and add weight / increase challenge on each set building to a heavy single of each.
WOD B
RUNNIN’ DOWN A DREAM
Every 4 min x 4 sets, each for time:
50 Doubleunders (60s max)
12/8 Strict Handstand push-ups
6/4 Bar muscle ups (Scale to 10/8 Chest to bar or pull-up variation)
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Combine 4 round times together for a final time/score
Partner up and stagger by 2 min
Scale so that rounds are 2:30-3 min max
ACCESSORY
1) 100 Band pull aparts (in as few sets as possible)
2) 100 Band tricep press downs (in as few sets as possible)
3) 3 sets of 16-20 Alternating bicep curls
– rest as needed between sets
