WARM UP – MOBILITY
Dynamic shoulder / thoracic / midline warm-ups
Green band stretch: Overhead / Lats / Pecs / Bully
—
Review WOD A and give 4-5 mins to warm-up for first set
WOD A
WEIGHTED PULL-UP
WEIGHTED DIP
EMOM x 12 sets: (6 sets of each alternating)
A1) Weighted / Strict pull-ups
5 / 5 / 3 / 3 / 1 / 1
A2) Weighted / Strict bar dips
5 / 5 / 3 / 3 / 1 / 1
—
Attempt to make all 6 sets “working sets”, build slowly each set to a heavy but not absolute max of each.
WOD B
TABATA PULL-UPS
8 rounds of:
20s AMRAP Pull-ups
10s Rest
—
Your score is your lowest number of reps completed in any one 20s set.
— Rest 4 mins —
TABATA PUSH-UPS
8 rounds of:
20s AMRAP Push-ups
10s Rest
—
Your score is your lowest number of reps completed in any one 20s set.
Directly in to:
4 rounds of:
20s hollow rocks / or hollow hold.
10s rest
20s Superman lift hold
10s rest
(Not for score, just try to work with the best movement quality possible)
—
Scale the pull-ups to ring rows or jumping pull-ups
Scale the push-ups by raising hands so that 6-8 reps/round is manageable.
For large classes, stagger 1/2 the class by 4 mins
ACCESSORY
Complete 3 rounds: (10-15s between movements, 2-3 min between rounds)
8-10 Front delt raise (light)
8-10 Side delt raise (medium)
8-10 Standing upright DB row (heavy)
30-40 Band pull aparts (unbroken)
