WARM UP – MOBILITY
RE-TEST WEEK! This week we will be re-testing our strength movements and WOD’s from the beginning of our training cycle, week of August 8th.
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Cat-cows, thoracic twists, shoulder/wrist openers
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Band shoulder warmups, 8-12 each:
Pull aparts / upright rows / shoulder press / Hollow push downs
Hanging scap pull-ups & beat swings
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Review / Tech: Shoulder press
WOD A
Shoulder Press
15 mins to establish a 1 rep max shoulder press
– Start with a some higher reps: 8, 6, 4, 2, 1, 1, 1…
– Make small jumps as you get heavier – 2.5lb per side will feel like a lot!
WOD B
TTB + HSPU Endurance
Complete 2 rounds for total reps combined: (15 mins)
EMOM x 3: 1 unbroken set of toes to bar
– 1 min rest –
EMOM x 3: 1 unbroken set of strict handstand push-up
– 1 min rest –
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Pace across the “3 x EMOM” sets each for the best combined total (don’t max out on the first set)
Start on either station and complete the 3 min EMOM there before switching to the next.
— OR —
Hanging knee raise + Pike HSPU Endurance
Complete 2 rounds for total reps combined: (15 mins)
EMOM x 3: 1 unbroken set of knee raises (knees above hips)
– 1 min rest –
EMOM x 3: 1 unbroken set of pike HSPU (feet on 24/20″ box)
– 1 min rest –
—
Pace across the “3 x EMOM” sets each for the best combined total (don’t max out on the first set)
Start on either station and complete the 3 min EMOM there before switching to the next.
Scale movements as needed to get at least 8-12 on first rounds
ACCESSORY
2-3 rounds: rest as needed
6-8 “Super delt raise” complexes (lateral raise – to the front – to overhead – back down the same way)
8-12 Ab-wheel rollouts
15-20 Banded face pulls
