WARM UP – MOBILITY
Full body dynamic warm-up + banded dislocates and pressing / pulling activations
Warm-up drills for WOD A
WOD A
WEIGHTED PULL-UP X 5
Every 90s x 10 (5 sets of each, 15 min)
1) 5-7 Strict HSPU’s
2) 7/7/5/5/5 Weighted Pull-ups (body weight or banded strict pull-ups)
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– Work on a more challenging than normal HSPU progression today: deficit, parallette, banded, controlled negatives etc.
– Build with each set of pull-ups: add weight, thinner band, jumping/spotted negatives are good too.
WOD B
DIRTY POP
Complete for time:
21 – 15 – 9 reps of:
Hang power snatch (95/65)
Ring Dips
*each rounds starts w/ 50 doubleunders
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Use a weight / dip progression where the 21 can be completed in no more that 2-3 sets.
DU’s should be completed in ~60s, scale reps as needed
ACCESSORY
Complete 3 super sets:
8-10 Ring rows @3,0,X,2 (start w/ palm away and finish in a supinated hold at the top)
8-10/arm Seated single arm shoulder press (heavy but smooth)
6-8 x “WY negative” bent over w/ light plates, or on CS bands
– rest 90s-2min between rounds
