WARM UP – MOBILITY
Banded shoulder warmups alternating w/pull-up & push-up/bench dip drills
WOD A
WEIGHTED PULL-UP X 2
WEIGHTED BAR DIP X 2
Alternating every 1:15 x 6 sets of each:
1) Weighted pull-ups (any style)
2) Weighted bar dips
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6-4-2-6-4-2, wave loading
-Start light and build, aiming to go a little heavier on each rep scheme the second time around
-Same guidelines with bands
WOD B
SO YOKED RIGHT NOW PT. 1 OF 2
6 min AMRAP:
6 Weighted push-ups 45/25lb
6 Chest to bar pull-ups
6 DB snatches left arm 50/35lb
6 DB snatches right arm 50/35lb
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-Rest 2 mins before pt. 2-
SO YOKED RIGHT NOW PT. 2 OF 2
6 min AMRAP:
12 Push-ups
12 Pull-ups
12 KB Swings 32/24kg
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Scaling: start with a more difficult pull-up and push-up progression on pt. 1 and make it easier for pt. 2, for example: jumping pull-ups & full body push-ups pt. 1, ring rows & banded or bench/box push-ups pt. 2
ACCESSORY
1) 3 giant sets:
12-15 weighted/feet elevated bench dips
8-10 single arm bent over rows
8-10 single arm incline DB bench press
12-15 bent over rear delt flies
-rest 2 mins-
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2) Crossover plyo
