Warm Up:
AMRAP 4:
3 ring rows
5 single-arm ring rows/arm
7 hollow rocks
Specific Warm-Up:
Shoulder Press Practice
WOD:
5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
Intermediate:
5 sets:
1:00 max shoulder presses
1:00 max low-ring muscle-up transitions
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
Beginner:
Same as Intermediate
HOME WOD:
Equipment:
5 sets:
1:00 Max DB shoulder presses
1:00 Max wall walks
– Rest 2:00.
– Athletes can choose their own load for the shoulder press.
Bodyweight:
5 sets:
1:00 Max weighted sit-ups
1:00 Max wall walks
– Rest 2:00.
– Hold a load overhead for the weighted sit-ups.
Movement scaling options:
Shoulder press: Load, DB shoulder press, push-ups
Strict muscle-up: Strict chest-to-bar pull-up, strict chin-over-bar pull-up, strict banded pull-up, ring row
Limited equipment:
5 sets:
1:00 Max shoulder presses
1:00 Max strict pull-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.
Post-Workout Skill Work:
4 sets:
:30 L-sit hold
15 seated leg raises