WARM UP – MOBILITY
Banded shoulder warmups
PVC shoulder/thoracic openers
Push jerk tech
WOD A
DEATH BY SHOULDER TO OVERHEAD
EMOM until you can no longer complete the reps within the minute…
Min 1: 1 Shoulder to overhead 135/95
Min 2: 2 STO
Min 3: 3 STO
Etc…
—
-Use a weight that you could do 8-12 UB with
-No racks
WOD B
MEAN MACHINE
45 secs on / 30 secs off x 3 rounds (15 mins)
D-ball over shoulder 120/70lb
Echo bike
Rope climbs
Double unders
—
-Score = total reps
-Use a d-ball weight that you can get some reps with, shouldn’t be a max effort
ACCESSORY
1) 3 super sets:
*Each movement is single arm, complete the amount of reps per arm
10-8-6 DB Arnold press
12-10-8 DB lateral raises
10-8-6 DB upright row
-rest 2 mins-
—
2) 3 super sets:
5×5 Crossover plyo reverse flies
5×5 Crossover plyo scaption raises
5×5 Crossover plyo rows
-rest 60-90 secs-
