DATE – Tuesday
Warm-up/Mobility
Shoulder band pull-aparts
OH Shoulder stretch w/bands
WOD A)
15 mins Gymnastics skills:
Complete 3 Rounds total, not for time.
Advanced:
Muscle Up x 3-5 reps
Handstand Push-up x 5-7 reps
Beginner/Intermediate:
Muscle-up transition + dip on low rings x 5 reps
Wall-Walk or HSPU to abmat x 3-5 reps
WOD B)
3 Rounds for total reps (score per exercise and total):
@ 50% of bodyweight: Max Effort Shoulder Press (no pausing/resting between reps), as soon as shoulder press fatigues go straight into max effort Push Press.
*Must be able to complete AT LEAST 5 Shoulder Press on first round.
Max Effort Pull-ups: Same as above; strict into kipping (Band assisted use thinnest band possible for at least 5 strict pull-ups)
Max Effort push-ups
*Rest 30 secs between exercises, 3 mins between rounds
