WARM UP – MOBILITY
2 rounds:
30-45s Skipping / DU practice
Upper body banded activations
Wall walk to HS hold / Shrugs etc.
Wrist / Shoulder / Thoracic mobility work
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Review barbell shoulder press & single arm ring rows
WOD A
Every 3:30 min x 3 sets:
12-15 Shoulder press (55-65% of 1RM)
8-10/side Single arm ring rows (Full ROM, focus on keeping body square w/ tight core)
20-25 Band pull aparts
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Choose a starting weight you are confident you can get 15+ smooth reps with. Make small jumps as needed but make sure you can always get at least 12 good reps for the last set.
SHOULDER PRESS X 12
WOD B
WALKABILITY
Complete for total wall walks completed: (15-16 mins)
5 sets of: 2 min on / 1 min rest
50 Doubleunders (scale to ~45s max)
12 Dumbbell push press (50/35)
AMRAP Wall walks (scale to partial walks or “plank to pike” walks w/ feet on a 20″ box)
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For busy classes, partner up and stagger 2nd heat by 90s so everyone has DU and wall space.
Dumbbell weight should allow most if not all rounds unbroken.
Score is total number of wall walks completed
(Last completed Mat 1st, 2023)
ACCESSORY
3 rounds: (rest as needed)
12-15 Ab wheel rollouts
10-12 Double dumbbell bicep curls
20-25 Banded tricep press downs
