WARM UP – MOBILITY
Dynamic shoulder / thoracic rotations
Thin band upper body press / pull activations
Overhead / Dip extension stretch
Ring rows / Bench Dips
Scap pull-ups / Dip support holds
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Review WOD A movements and warm-up
WOD A
EMOM x 15: 5 rounds each
1) 5,5,3,3,3 strict / weighted pull-ups
2) 5,5,3,3,3 strict / weighted ring or bar dips
3) 12-15 V-ups or Tuck-ups
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Try to build a little each set, first set should be easy/smooth, last set should be a heavy/challenging set of 3.
Reps can be banded, body weight, or weighted
You can partner up and change the order to: dips – pull-ups – V-ups if you want
WEIGHTED PULL-UP X 3
WEIGHTED RING DIP X 3
WEIGHTED BAR DIP X 3
WOD B
WALKABILITY
Complete for total wall walks completed: (15-16 mins)
5 sets of: 2 min on / 1 min rest
50 Doubleunders (scale to ~45s max)
12 Dumbbell push press (50/35)
AMRAP Wall walks (scale to partial walks or “plank to pike” walks w/ feet on a 20″ box)
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For busy classes, partner up and stagger 2nd heat by 90s so everyone has DU and wall space.
Dumbbell weight should allow most if not all rounds unbroken.
Score is total number of wall walks completed
ACCESSORY
3 rounds: rest as needed
16-20 Alt. front / side delt raises
20-25 Banded tricep press downs
45-60s Hollow flutter kicks
