WARM UP – MOBILITY
Dynamic upper body warm-up / banded press + pull activations
Overhead + Dip extension stretches
Review + Warm-up strict pull-ups and bar dips
WOD A
Warm-up with 2 sets of east 6-8 (banded or body weight) reps of each movement, then:
Every 90s x 10 sets: (5 sets each alternating)
1) 5,4,3,3,3 Strict Pull-ups (weighted / bodyweight / 3-4s negatives / banded)
2) 5,4,3,3,3 Strict bar dips (weighted / bodyweight / 3-4s negatives / banded)
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Build over the 5 working sets aiming for a heavy 3 or 3RM of each movement
You will likely need to share a bar dip station with someone else, just stagger in the 90s
Aim to finish heavier than the sets of 5 of each we did 2 weeks ago, measures added for reference.
WEIGHTED BAR DIP X 3
WEIGHTED PULL-UP X 3
WEIGHTED BAR DIP X 5
WEIGHTED PULL-UP X 5
WOD B
30/30 – SKI / TTB / ROW / DBBP
Complete 5 rounds for total reps completed: (20 mins)
30s AMRAP Ski (Cals)
30s rest
30s AMRAP Toes to Bar
30s rest
30s AMRAP Row (Cals)
30s rest
30s AMRAP Dumbbell bench press (50/35)
30s rest
—
Start on any station and rotate in order
Score is total Cals + Reps completed
ACCESSORY
2-3 of each superset:
10-12 Dumbbell pec flys + ME Tate press
10-12 Double DB/KB bent over rows + ME band pull aparts
10-12 Ab wheel rollouts + ME hollow flutter kicks
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No rest between superset movements, rest as needed between sets.
ME = max effort (rep out fast almost to failure)
