WARM UP / MOBILITY
Dynamic shoulder / press warm-up
Hanging partner shoulder opener
Hanging partner shoulder opener
WOD A
2 TEMPO STRICT PRESS + 4 PUSH PRESS
2 Strict press (@ 4,1,X,1), Followed immediately by 4 Push press (no tempo, but re-set at the bottom of each rep, no TNG)
Warm-up to roughly 75-80% of 1RM strict press (5 min) then;
Every 2 min x 5 sets: Build to a heavy set of the complex
Every 2 min x 5 sets: Build to a heavy set of the complex
WOD B
THE KNOCKOUT
Complete 4 rounds for total reps: (20 min)
40s work / 20s rest between movements – 1 min rest between rounds
Assault bike (Cals)
Handstand push-ups (Sub pike or DB Press – under the rig)
50ft Sled push shuttle sprint (45lb / Empty) (1pt/10ft)
Alternating DB Snatch (45/30)
—
Start all athletes on the Assault bike, stagger heats each minute.
40s work / 20s rest between movements – 1 min rest between rounds
Assault bike (Cals)
Handstand push-ups (Sub pike or DB Press – under the rig)
50ft Sled push shuttle sprint (45lb / Empty) (1pt/10ft)
Alternating DB Snatch (45/30)
—
Start all athletes on the Assault bike, stagger heats each minute.
WOD C
Crossover Symmetry – Recovery
