3 June 2015

Warm Up:
Dynamics
Shoulder prep/prehab

Phase 1:  5 x 3-5 self assisted pull ups (low bar pull ups)
Phase 2:  Tabata kipping pull ups
Phase 3:  3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4:  3 x 5 weighted strict pull ups.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups.  Rest 3 mins btwn sets

WOD
Based on Regionals Event 7:

With a partner complete:
30 calorie row each
One partner rows while the other holds deadlift.  Partner cannot row if bar is put down.
(225/135)
30 HSPU (combined total) while partner holds handstand
20 TTB (each) while partner hangs from bar
25 m (one blvd length) overhead walking lunge (135/85)

Rx2:  Regular push ups/handstand hold
         Toes to rings
         115/75 OH Lunge

MOD: Knees up
           Modified push ups or regular push ups/plank hold
           Barbell OH Lunge (45/35)

Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2:  Accumulate 40 Banded face pulls
Phase 3:  Butterfly practice
Phase 4:  Butterfly practice (if needed)
Phase 5:  None