WARM UP – MOBILITY
1) 4-5 mins banded dislocates / shoulder warmups
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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
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– 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)
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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
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– Record total number of HSPU’s (tick the Rx box if you did them unassisted to a flat surface)
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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
