Tuesday, 9 May, 2017
WARM UP – MOBILITY
Banded shoulder warm-ups (rows / presses / pull-aparts / lat pull-downs etc.)
2 quick rounds:
8-10 Scap pull-ups + 10-15s/side hanging lat stretch (hook outside foot around post).
1 or 2 Wall walks + 15-20 HS hold and/or HS shrugs
WOD A
SHOULDER PRESS X 6
WEIGHTED PULL-UP X 5
3-4 min warm-up time, then:
Every 90s x 10 sets (5 sets each alternating)
A1) Strict press: 3 x 8 @65%, 2 x 6 @70% (bars from the ground)
A2) Strict pronated pull-ups x 5 (@3,1,1,2) (add weight if possible, use band or jumping pull-up but maintain tempo)
WOD B
4 X 3 MIN AMRAP’S
Complete 2 rounds for total reps completed (20 mins):
3 min AMRAP:
10/8 Handstand Push-ups
10 Russian Kettlebell swings (32/24kg)
– Rest 2 min –
3 min AMRAP:
10/8 Ring Dips
10 Toes to Bar
– Rest 2 min –
—
For big classes start 1/2 on each couplet.
Score is total combined reps across 4 x 3 min AMRAPS
ACCESSORY
3 rounds: rest as needed
16-20 x Top down alternating dumbbell shoulder press
6-8 x “ATYT” with light plates or dumbbells
12-15 x Ab-wheel rollouts
