WARM UP – MOBILITY
Quick dynamic shoulder warm-up + push/pull activations
—
Review bench press + bent over rows
WOD A
BENCH PRESS X 8
Every 3 min x 4 supersets:
8 Bench press (Start at ~55-60% and build as needed)
8-10/side Single arm staggered stance KB row @3,0,X,1
complete the 2 movements back to back, then rest the remainder of the 3 mins.
WOD B
DAZED AND CONFUSED
Complete 3 rounds for total reps completed: (22 min)
2 min ARMAP: 10 Wallballs (20/14) + 1 Rope climb (sub 3-4 rope lowers)
– 2 min rest –
2 min ARMAP: 8 Pull-ups + 8 push-ups + 4 D-Ball Cleans (100/70)
– 2 min rest
— OR —
DAZED AND CONFUSED – ADVANCED
Complete 3 rounds for total reps completed: (22 min)
2 min ARMAP: 10 Wallballs (30/20) + 1 Legless rope climb
– 2 min rest
2 min ARMAP: 4/3 Ring muscle-ups + 4 D-Ball Cleans (150/100)
– 2 min rest
ACCESSORY
3 sets, rest as needed:
6-8/side Half kneeling dumbbell Arnold press
12-15 Bent over reverse flys (light DB or plates)
10-12 Ab-wheel roll outs
