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, 10, 8, 8 Shoulder press
+ 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
*For sets 3-4: If 1+2 combined is under 20 reps, add a green band, if over 20+ then add a thin band.
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.
(If you did this last week aim for 1-2 more reps on each set)
SHOULDER PRESS X 8
SHOULDER PRESS X 10
WOD B
PUT YOUR HANDS UP FOR DETROIT
Complete for time:
30 Toes to Bar
30 Shoulder to overhead (115/75 lbs)
30 Chest-to-bar Pull-Ups
30 Shoulder to overhead (115/75 lbs)
30 Toes to Bar
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Scale C2B to regular pull-up, jumping variation, or ring rows
Choose a BB/S2OH weight where you can complete 12-15 reps, or complete the 30 in 3-4 sets.
ACCESSORY
3 sets: rest as needed
16-20 Alt. front + side delt raises (light DB or plates)
16-20 Alt. DB bicep curls
12-15 Seated french press (single DB)
