Thursday, 25 May, 2017
WARM UP – MOBILITY
Dynamic shoulder warm-up
Red band pulls / presses / rows etc
Dip extension + overhead stretch on bench or box
WOD A
SHOULDER PRESS X 3
WEIGHTED PULL-UP X 3
4-5 min warm-up time, then:
Every 2:30 x 6 sets:
Strict supinated pull-ups
rest 10-15s
Shoulder press (from the ground)
—
Follow this rep scheme for both movements:
3 sets of 5 @75%, then 3 sets of 3 @80%
WOD B
BAYWATCH
Complete for time:
50 Double unders
21 Push press (115/75)
21 Bent over row (115/75)
21 Ring Dips
50 Doubleunders
15 Push press
15 Bent over row
15 Ring Dips
50 Doubleunders
9 Push press
9 Bent over row
9 Ring Dips
ACCESSORY
2-3 rounds as needed
3/arm x 15-20s Kettlebell arm bar holds
45-60s x FLR (forward lean/plank on rings)
6-8 x “ATYT” with light crossover symmetry bands
