WARM UP – MOBILITY

** Pull out a skipping rope, empty barbell, and red band **

2-3 Sets:
30-45s Skipping (Single and DU’s)
Red band shoulder warm-up (Dislocates, pull aparts, presses, rows etc)
Hanging warmups, lat pull-downs

WOD A
SHOULDER PRESS
1 1/4 SHOULDER PRESS X 6
Each Press starts with a 1/4 rep (to approx. chin height), then back to shoulders, before pressing all the way overhead. 3 secs negative each rep
E3MOM x 4 Super sets:
6-8 x 1&1/4 Shoulder press (1/4 rep + full rep w/ 3s negative from the top)

  • rest 10-20 secs –

3-5 Strict / weighted pull-ups

  • 55-65%+ of 1RM shoulder press (tempo priority over weight)
  • Aim for a little heavier than 2 weeks ago
  • bars from the ground today to keep pull-up bars free

WEIGHTED PULL-UP X 3
WEIGHTED PULL-UP X 5
WOD B
BRICK BY BRICK
4 Sets of 2.5 mins on / 1.5 min off (14.5 mins)
16 Alt. DB shoulder press
16 Renegade rows ( no pushup)

AMRAP double-unders in remaining time

  • No Rx weight, pick DB’s that you can go UB with on press
  • Same DB’s for renegade rows
  • Score = total DU’s
    ACCESSORY
    3 Super sets:
    12-15 Lateral delt raises
    12-15 Rear delt flies
    12-15 Upright rows
  • rest 60-90 secs –

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