WARM UP – MOBILITY
Pull out a skipping rope, empty barbell, and red band
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3-4 rounds:
1) 30-45s Skipping (Single and DU’s)
2) Red band shoulder warm-up (Dislocates, pull aparts, presses, rows etc)
Lower body squat warm-up (Lunge, squat, hip circles, banded OHS)
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Tech: 1+1/4 press + barbell bent over row
WOD A
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)
8-12 x Barbell bent over rows w/ 3s negative on each rep)
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– 55-65% of 1RM shoulder press (tempo priority over weight)
– use the same bar, move straight from the press to the rows
– bars from the ground today
(Between sets feel free to warm-up some hanging, beat swings, kipping pull-ups etc.)
WOD B
DOUBLE DRAGON
Complete for time:
100 Double-unders
30 Overhead squats (95/65)
30 Pull-ups
100 Double-unders
20 Power Snatch (115/80)
20 Chest to bar pull-ups
100 Double-unders
10 Squat snatch (135/95)
10 Bar muscle-ups
100 Double-unders
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20 min time cap. Add uncompleted reps to 20:00
Scale DU’s to ~2min max
Int: Scale to 3 ascending BB weights
Beg: keep weights light across / scale reps to 20/15/10
Scale to 3 different pull up variations: eg: Ring rows, jumping pull-ups, strict banded
ACCESSORY
2-3 sets, rest as needed:
12-15 Banded face pulls
8-10 Half kneeling palloff press + 12-15 trunk rotations / side
12-15 V-ups or Tuck-ups + Max effort hollow hold
