WARM UP – MOBILITY
1 round start anywhere, 15-20s/rest and transition:
1 min Bike
30s each: Dowel dislocates & around the worlds
1 min Ski
30s each: Band pull aparts & presses
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Bench overhead stretch (20-30s hands / 20-30s elbows)
Post pec openers
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Review Shoulder press and warm-up for WOD A
WOD A
Every 2 min x 5 sets:
Shoulder press x 7, 7, 5, 5, 5
Start a light-moderate smooth set of 7, and ideally build each set to a heavy 5 or 5RM.
SHOULDER PRESS X 5
WOD B
Review dumbbell push press + push-up technique and scaling options
CALS WITH A PAL
With a partner of similar ability complete 2 x 8 in AMRAPs for total Ski and Bike cals combined: (20 mins)
1) 8 min AMRAP Echo Bike Cals
Swap every time your partner completes 20/15 Push-ups
– Rest 4 mins –
2) 8 min AMRAP Ski Cals
Swap every time your partner completes 15 Dumbbell push press (50/35)
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Start on either the Bike or Ski then swap after 4 min rest
Scale weights / movements / reps as needed so that 1-2 sets of push-ups/push press can be done unbroken and then after that only short rests to keep moving.
ACCESSORY
Crossover symmetry “Iron Scap” or “Plyo”
or
2-3 rounds:
6-8 Plate “ATYT”
10/side Dumbbell external rotations (seated w/ elbow up on knee)
8-10 Wall angels
