WARM UP – MOBILITY
3 rounds:
– 30-45s Skipping
– Dynamic shoulder / thoracic rotations / Banded upper body activations
Green band overhead / lat stretches
Review and warm-up strict HSPU and strict pull-ups
WOD A
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 #
— Rest 4 min —
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 #
—
Start on either the HSPU or the Pull-ups, complete all 8 mins then switch to the other.
WOD B
DOUBLE DIPPER
Complete AMRAP in 13 min:
40 Doubleunders
20 KB Snatch (24/16kg) (10R + 10L)
10 Ring Dips
—
Scale KB weight as needed to keep a few rounds of 10/side unbroken.
You may also sub to a dumbbell hang snatch.
ACCESSORY
1) 2-3 supersets: 10-12 Seated dumbbell hammer curls + ME wide elbow shoulder press (rest 60s)
2) 2-3 supersets: 12-15 Dumbbell rollbacks + ME Dumbbell Pec flys (rest 60s)
– use the same dumbbells for the 2 superset movements (no rest from the reps in the max effort (ME) reps)
