WARM UP – MOBILITY
Quick dynamic upper body rotations and warm-ups
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1 rounds: 8-10 each:
Bench dips
Scap push-ups
Ring rows
Scap pull-ups
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Review and warm-up: Bar dips / Push-ups / Pull-ups / Body rows
WOD A
Every 2 min x 6 sets: (3 supersets each, start on either and alternate)
A1) 5 Strict bar dips @3,2,X,1, rest 5-10s, ME unbroken push-ups
A2) 5 Strict pull-ups @3,1,X,2, rest 5-10s, ME unbroken body rows
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Pull-up and dip reps may be jumping negatives (2s hold/3s down), banded, body weight, or weighted (much lighter than the past 2 weeks!)
Keep the reps smooth and tempo perfect, leave some juice for the ME / burnout sets.
Scale push-ups and body rows so that 8-10+ reps are attainable.
WOD B
PRAY FOR ME
Complete 3 rounds for total calories combined: (18 mins)
90s AMRAP: 15/12/9 Handstand push-ups + Max Echo Bike Cals
– Rest 90s –
90s AMRAP: 15/12/9 Toes to Bar + Max ski erg Cals
– Rest 90s –
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Scale movement and/or reps on the HSPU and TTB so that you can get some good time in on the bike/ski, no more than 45s on round 1, but decrease reps each round for more time on the machines.
ACCESSORY
2-3 rounds: rest as needed
18-20 Alt. dumbbell bicep curs
18-20 Alt. front / side delt raise (light plates or DB’s)
15-20 GHD Sit-ups (or weighed anchored ab-mat sit-ups)
