Friday September 30, 2022

“Half of getting there is having the confidence to show up and keep showing up.” – Sophia Amoruso 

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