Tuesday
Warmup/Mobility)
Lacrosse ball sub scap 90 secs per side
Lacrosse ball back of shoulders with int/ext rotation drills 90 secs per side
Band pull aparts and presses
WOD A) Wendler Shoulder Press:
*4-5 warmup sets*
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90% – max effort set
WOD B) For time:
15-12-9-6-3: Strict Handstand Pushups
30-25-20-15-10: KB Swings 24/16kg (first round no more than 2 sets)
10 10’ Lateral Sprints with burpee (no jump and clap) behind the line
Scale HSPU’s appropriately to keep the workout flowing, first round should be ideally no more than 3 sets:
Int: 10-8-6-4-2 or 5-4-3-2-1 reps – scaled to less range of motion or banded if needed
Beg: Pike Pushups or full body pushups if they are challenging enough
