WARM UP – MOBILITY
2 rounds:
200m row
10-15 banded shoulder press
10-15 banded bent over rows
10 front delt raises + 10 bent over rear delt raises w/ 2.5-5lb plates
*partner up, half start on row, half on bands
WOD A
SHOULDER PRESS X 5
1 1/4 SHOULDER PRESS X 5
E3.5MOM x 3 super sets:
5 x 1 1/4 shoulder press @ approx. 80% of 5RM
10 supinated bent over rows
10 front delt raises + 10 bent over rear delt raises
—
-This is a de-load week so weights shouldn’t feel maximal, focus on good quality technique and being “in control” of the weights.
WOD B
ALICE IN SHOULDERLAND
3 rounds for time:
10 strict handstand push-ups
20 alt. DB snatches 50/35lb
30 DB shoulder to overhead 50/35lb (15 per arm, split however)
400m row
-rest 2 mins-
—
-Partner up and stagger by 2 mins
-Subtract 4 mins rest + stagger from total time
ACCESSORY
1) Crossover recovery
–
2) 3 sets:
10-12 double DB bicep curls
-rest 45-60 secs-
10-12 double DB tricep roll-backs
-rest 45-60 secs-
