Monday, 29 May, 2017
WARM UP – MOBILITY
Shoulder circles
2 rounds:
8-10 Light Standing DB Arnold Presses
8-10 Scap Pullups/Beat Swings
WOD A
SHOULDER PRESS
SHOULDER PRESS X 3
Alt. EMOM x 14 mins (7 sets of each)
1) 3 Shoulder Press @ 80-85%
2) 3 Weighted Pronated Pullups at your hardest progression
WOD B
HARRY POTTER AND THE PHILOSOPHERS SWOLE
5-4-3-2-1 reps for time;
Squat Clean To Overhead 185/125lb (can be a thruster or jerk etc.)
Burpees Over Bar
Ring Muscle Ups
Burpees Over Bar
—
-Scale MU’s to double the amount of CTB Pullups or Ring Rows & Dips
-Clean shoulder be medium-heavy, 2-3 UB or quick singles
ACCESSORY
3 Rounds:
8-10 Single Arm KB Shoulder Press per arm @41X2 tempo
-Rest 30 secs-
8-10 Wide/Pronated Ring Rows @41X2 tempo
-Rest 1:20-2 mins-
—
3 Rounds:
8-10 Front + 8-10 Side + 8-10 Rear Delt Raises as an UB set
Rest 1:30-2 mins
