WARM UP – MOBILITY
Dynamic upper body rotations + Light plate shoulder/back activations (cuban rotations, ATYTs, delt raises etc.)
Green band shoulder stretches (overhead / lats. pecs, extension/bully etc.)
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Review + warm-up shoulder press
WOD A
Every 2 min x 5 sets:
Shoulder press x 5, 4, 3, 3, 3
Start a moderate but smooth set of 5, and ideally build each set to a heavy 3 or 3RM.
WOD B
PUMP IT UP
Complete for time and quality:
10, 9, 8… 3, 2, 1 reps of:
Strict pull-ups
Strict Ring Dips
*10 Plate overhead sit-ups after each set of dips (35/25 plate)
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Prioritize quality movement and ROM over moving fast today.
Scale pull-ups / Dips so that you can get most rounds in 2 sets, and/or reduce volume as needed.
Start sit-up with the plate over your shoulders w/ arms straight, as you sit-up tall press plate to overhead position.
(Last completed July 10th, 2023)
ACCESSORY
3 rounds, rest as needed:
12-15 Dumbbell pull-overs w/ tricep extension (single heavy DB, upper back across bench)
8-12/arm Single arm bench supported rows (DB or KB)
15-20 Straight leg raises + hip lift off bench
