WARM UP – MOBILITY

1) 4-5 mins banded dislocates / shoulder warmups

2) 2 sets:

15-20 BW Russian twists

5 Floor YTW’s w/ 2 secs pause in each position

5 Ring rows w/ 3 secs negative

10-15 sec active hang on pull-up bar

WOD A

QUASIMODO

E3.5MOM x 3 super sets:

Max UB strict pull-ups (minus 1 or 2 first 2 sets)

5 YTW’s on rings w/ 2 sec pause each position

30-40 Russian twists w/ 10-25lb plate

– PU’s: Use bands or perform 3-5 jumping negatives today

– Record total number of pull-ups completed (check the Rx box if you did them unassisted)

604 at home:

– Sub table pull-ups x 10-15 reps, or bent over rows.

– Use light plates or soup cans for YTW’s: standing up, hinge forward slightly maintaining good posture, and make “YTW” shapes, holding for 2 secs each position. Up reps if needed.

WOD B

ATLAS

E3.5MOM x 3 super sets:

Max UB strict HSPU’s (minus 1 o2 first 2 sets)

6-8 Super duper delt raise complex w/ 1 sec pause each position

10-20 Ring crunches

– Record total number of HSPU’s (tick the Rx box if you did them unassisted to a flat surface)

604 at home:

– Sub feet elevated / pike HSPU’s as needed

– Video for delt raises will be posted in FB group Tuesday evening (message a coach if you can’t find it)

– Sub ring crunches for towel knees to elbow or tuck-ups

WOD C

Choose one of the following bundles of joy to finish the day <3

10 MIN MAX CALORIE ROW

10 MIN MAX CALORIE SKI ERG

10 MIN MAX CALORIE ECHO BIKE

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