WARM UP – MOBILITY
8-10 mins: skipping/double unders + banded shoulder warmups, scap pull-ups, & ring rows
WOD A
3 SHOULDER PRESS + MAX UB PUSH PRESS
WEIGHTED PULL-UP X 3
E2.5MOM x 4 super sets:
3 shoulder press + max UB push press
5-5-3-3 weighted pronated pull-ups
—
-The 3 shoulder press should be a weight that you could squeeze out a 4th rep with
-Pull-up: use a banded progression that is a challenging 3-5 across, try to hold chin above bar for 2-3 secs, and control down on 2-3 secs
WOD B
E2MOM x 5 sets:
2-3 burpee bar muscle ups
4-6 chest to bar pullups
6-8 toes to bar
—
Scale to:
2-3 burpee CTB/COB or jumping
4-6 pull-ups or jumping/banded/ring rows
6-8 TTB/knees to elbow/raises
—
-Progressions should be smooth and fast for this especially the first couple of rounds, work should take no longer than a minute, otherwise scale reps/progressions
ACCESSORY
1) 3 rounds:
8 DB Arnold press
20-30 sec wall facing handstand hold
8 single arm KB bent over rows /side
*Rest 20-30 secs between exercises, and 1:30-2 mins between rounds
—
2) 5 sets:
15-20 lateral raise w/crossover bands, facing away from wall
-rest 30 secs-
