WARM UP – MOBILITY
Shoulder circles / rotations
–
2 Sets, 10-15 reps each:
Banded straight arm lat push-downs / lat pull-downs
Bench dips
Hollow rocks
Supermans
Beat swings (on high rings if possible)
WOD A
1) E2.5MOM x 3 super sets:
5 Weighted pull-ups @ 31X2 tempo
10 BB Bent over rows
– rest an E2.5MOM / prep for pt.2 –
2) E2.5MOM x 3 super sets
5 Weighted dips 32X1 tempo
10 BTN BB presses
—
– Each set should be challenging but not so much that you sacrifice ROM
– Start on either the pullups or dip super set & switch after all 3 sets have been completed
– Add weight as needed to BOR and BTN presses
WEIGHTED PULL-UP X 5
WEIGHTED BAR DIP X 5
WOD B
RINGS OF POWER
15 min Partner AMRAP:
5/4 Ring pullups
10/8 Ring pushups
15 KB swings 24/16kg
—
– Alternate complete rounds with a partner – rounds should be fast and relatively UB, so scale reps by 1 or 2 if needed
– Kipping is OK on ring pullups
– Switch pullups to 8 ring rows if needed
ACCESSORY
1) 3-4 Sets:
8-12 Seated double DB OH tricep extensions
– rest 20-30 secs –
8-12 Seated double DB hammer curls
– rest 90 secs –
—
2) Crossover Symmetry Plyo
