WARM UP – MOBILITY
2-3 rounds of:
30-45s skipping / DU practice
Upper body (press & pull) banded activations / warm-ups
Overhead / Thoracic stretches
WOD A
EMOM X 8 – STRICT HANDSTAND PUSH-UPS
EMOM x 8: # Strict HSPU
– pick a number of strict HSPU’s that you can maintain as an unbroken set across the 8 rounds.
– scale so that at least 4-6+ reps are attainable
– record your lowest round #
— Rest 4 mins —
EMOM X 8 – STRICT PULL-UPS
EMOM x 8: # Strict pull-ups
– pick a number of strict pull-ups that you can maintain as an unbroken set across the 8 rounds.
– scale so that at least 4-6+ reps are attainable
– record your lowest round #
Start on either 8 min EMOM, rest 4 min then switch to the other
WOD B
BRICK BY BRICK
4 Sets of 2.5 mins on / 1.5 min off (14.5 mins)
16 Alt. DB shoulder press
16 Renegade rows ( no pushup)
AMRAP double-unders in remaining time
—
– No Rx weight, pick DB’s that you can go UB with on the press
– Same DB’s for renegade rows
– Score = total DU’s
ACCESSORY
2-3 rounds, rest as needed:
16-20 Alt. Front / Side delt raises
15-20 Banded face pulls
12-15 Ab-wheel roll-outs
