Mobility
Shoulder activation
Phase 1: None - work 3 sets of max L Sit hold off dip bars OR 3 x 3 bar dip negatives
Phase 2: As many strict pull ups as possible in 10 mins
Phase 3: 5 MIN AMRAP of kipping/butterfly pull ups
Phase 4: None - work 3 sets max ring dips, 3 mins rest
Phase 5: None - work 3 sets max ring dips, 3 mins rest
Strength: Press 5 x 5, last set is moneymaker max reps
use same weight as last time
WOD:
In teams of 3
3 Rounds:
Barbell overhead walk (timer) 95/135
Sidewalk to overhead door and back
Farmer carry (barbell, on blvd) 95/65
Medball cleans (20/14)
Cool down:
Phase 1: 4 x 1 flexed arm hang max hold
Phase 2: 8 x 1 pull up with 5-7 second negative on way down
Phase 3: butterfly practice
Phase 4 & 5: Muscle up transitions on rings, no press out or Russian dip transition no press out
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