WOD
Mobility
Foam Roll (6 Minutes): T-Spine, Lats/Triceps, Glutes/Hip Flexor
10 Alt Scorpion Twists
10 Swimmer’s Stretch
10 Alt Tripod w/ Reach
15/12 Calorie Bike
Primer
2 Sets
3 Tempo Chin-ups (32X2)
8e/arm Half Kneeling KB Windmill (scale with normal Windmills)
15e/arm KB Bent Over Row
(1) 3s = eccentric, 2s = bottom, X = concentric, 2s = top
(2) https://www.youtube.com/watch?v=wjYNzITBDqg
Strength
Push Press: 50/8, 60/6, 70/4, 75/3, 80/2, 85/2*3
Conditioning
For Time:
20-16-12-8-4
Banded Pull-up | Strict Pull-up*
Alt DB Snatches (50/35) | (70/50)
8-12-16-20-24
Bike 15/12 Calories at the end of each round (5 Rounds)
*Ensure that you are going the full ROM. If you can’t do +5 Strict PU, do banded.
(20 Strict PU, 8 Alt DB Snatches
16 Strict PU, 12 Alt DB Snatches
12 Strict PU, 16 Alt DB Snatches
…)