WARM UP – MOBILITY
Dynamic shoulder & thoracic rotations and warm-ups
Light plate shoulder/back activations (delt raises, cuban rotations, ATYTs etc.)
Green band shoulder stretches (Lats/OH, Pecs, Posterior delt ect.)
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Tech: Shoulder press + Strict pull-up, and review WOD A
WOD A
Every 3:30 x 4 sets:
10-12 Shoulder press (start at a light/smooth set of 12 and add as long a you can get 10)
Strict pull-ups:
Set 1) ME (-2) Pronated @ body weight
Set 2) ME (-2) Supinated @ body weight
Set 3) ME pronated to failure w/ band
Set 4 ME supinated to failure w/ band
*If sets 1+2 combined is under 20 reps, add a green band, if over 20+ then add a thin band for sets 3-4
Use a band for sets 1&2 if you can not do 4-5 strict pull-ups, then add another (or thicker) band for sets 3-4
SHOULDER PRESS X 10
SHOULDER PRESS X 12
WOD B
SWEATER WEATHER
With a partner of similar abilities, complete AMRAP in 16 mins of:
8 Shoulder to overhead (135/95 lb)
8 Pushups
8 Toes to bar
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– Alternate complete rounds with your partner
– Rounds should be pretty quick and unbroken to start, so scale weight and reps accordingly. Newer athletes drop down to 5-6 reps of each.
ACCESSORY
2-3 rounds of each superset: rest as needed between
1) 12-15 GHD Sit-ups + ME GHD Hollow hold
(sub: anchored weighted abmat sit-ups + hollow hold)
2) 8-10 Cuban rotations (weighted dowel or barbell) + 15-20 Banded face pulls
