WARM UP – MOBILITY
** Setup rubber mat & barbell for landmine press, and grab bands **1) 3-4 mins shoulder burners, rotations, circles etc.
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2) Banded shoulder warmups (dislocates, presses, supinated lat pull-downs + chin-over-band hold)
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3) 2 sets:
12-15 /side SA landmine presses / 24-30 alt. landmine presses
10 sec supinated chest to ring(row) hold / chin-over-bar hold (use bands as needed to warmup)
– rest 30-45 secs –
WOD A
E3MOM x 3 sets:
10-12 /side SA Staggered stance landmine press
– rest 10-15 secs –
Max Supinated chin-over-bar-hold
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– Try to go for as long as possible at BW, but if you’re not able to hold at least 10-15 secs, step into a band after trying at BW, or perform a chest to ring(row) hold.
– If you’re easily able to go 40s+, you can drape a chain around your shoulders, as long as you’re getting at least 20 secs.
WOD B
E3MOM x 3 sets:
16-20 Alt. landmine presses
– rest 10-15 secs –
10-15 Supinated chin-ups
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– Two hands on the bar, shoulder to shoulder for alt. presses
– Add bands as needed for chin-ups, the goal is high reps here!
WOD C
3 sets:
8-10 SA KB snatches + 8-10 Staggered stance BOR /side
10-15 Straight arm lat push-down to hollow
– rest 60 secs –
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– Complete all snatches & BOR on one arm before switching
ACCESSORY
3 Super sets:
10-12 Powell raises /side
10-12 Supinated BB front delt raises
10-12 Lateral delt raises
– rest 60 secs –
