WARM UP – MOBILITY
2 mins quick shoulder circles/burners
–
Plyo banded shoulder warmups
3-4 sets of 5 reps each exercise, holding for 10 secs on last rep/set:
Diagonal pull-aparts each side
Horizontal pull-aparts
Upright rows
Shoulder presses
** Perform a core exercise/warmup between each shoulder exercise **
WOD A
SHOULDER PRESS
1/4 & 1 SHOULDER PRESS X 8
E3.5MOM x 3 Super sets:
8-10 x 1/4 & 1 Shoulder press @ 60-70%
12-15 Side delt raises
8-10 DB upright rows
—
– Shoulder press: perform a 1/4 rep (to approx. chin height), then go back down to the shoulders before going all the way overhead x 8-10 reps
– Each set should be makable on the presses – don’t go to failure
– Try to partner up and share equipment
WOD B
DB ARNOLD Z PRESS X 8
Record total combined weight of DB’s (2 x 50lb = 100lb score)
E3.5MOM x 3 Super sets:
8-10 DB Arnold Z Press
12-15 Rear delt flies
8-10 BB Bent over rows
WOD C
YOU SPIN ME RIGHT ROUND
In teams of 2, row for 10 mins:
Partner 1: Row
Partner 2: Hold a handstand
—
– Score = total team metres
– Metres can only be accumulated while HS is being held, alternate as needed
– Scale HS to bench/box pike hold as needed
ACCESSORY
3 Super sets:
12-15 DB Hammer curls
15-20 Banded OH tricep extensions
– rest 90 secs –
