Warm Up:
On a 3:00 clock:
10 front-to-back leg swings, each leg
10 high knees in place
10 alternating T-rotations in plank
10 single-arm overhead arm circles/arm
Skill Work:
5 sets:
3 shoulder-to-overheads
– Build to a heavy set of 3.
WOD:
For time:
45 chest-to-bar pull-ups
30 shoulder-to-overheads (125/185 lb)
Time Cap: 10 Minutes
Intermediate:
For time:
30 chest-to-bar pull-ups
30 shoulder-to-overheads (105/155 lb)
Beginner:
For time:
45 ring rows
30 shoulder-to-overheads (55/75 lb)
HOME WOD:
Equipment:
For time:
60 DB bent over rows
45 DB shoulder-to-overheads
– Use two DBs.
Bodyweight:
For time:
75 sit-ups
50 handstand push-ups
Movement scaling options:
Chest to bar full up: Chin-over-bar, jumping chest-to-bar, time cap
Shoulder to overhead: reduce loading and maintain reps
Partner option:
For time:
90 chest-to-bar pull-ups
60 shoulder-to-overheads (125/185 lb)
-One partner working at a time. Split work as desired.
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side