WARM UP – MOBILITY
Banded shoulder warm-up drills
Hanging / Scap pull-ups / Beat swing warm-ups
2 quick rounds:
5-7 strict press + 5-7 push press
3-5 Strict pull-ups + 5-7 Kipping pull-ups (or 8-10 ring rows)
WOD A
SHOULDER PRESS
WEIGHTED PULL-UP
Every 90s x 8 sets (4 sets each alternating)
A1) 3-2-1-1 Strict press + ME unbroken push press (build to a heavy single on the press, directly into a max effort set of push-press to finish each set)
A2) 5-3-1-ME @ Body weight (5, 3, 1 weighted pull-ups building, then one max effort set at body weight for the 4th set)
(Scale to 3-5 body weight or banded pull-ups for 3 sets, then one set with a progression that allows 8-10+)
WOD B
BURN AND TURN
Complete 3 rounds for total calories earned: (18 mins total)
In 90s complete:
15 Handstand push-ups
10 Burpees
AMRAP Cal Bike in remaining time
– Rest 90s
In 90s complete:
15 Chest to bar pull-ups
10 Toes to bar
AMRAP Cal Row in remaining time
– Rest 90s
—
Your score is the total # of calories burned across the 6 sets.
Scale HSPU & Pull-ups so that unbroken or 2 quick sets are attainable.
If you were doing banded pull-ups in WOD A, then scale to Ring rows for this.
ACCESSORY
3 rounds for quality:
6-8 x “ATYT’s” use the CS bands or light plates or DB’s in a bent over position
2-3 x Wall walk w/ 10-15s wall facing HS hold each rep
20-30s x Hanging L-sit or tuck-sit hold
