Buy in: Med ball partner work (5 reps per partner)- two handed chest pass, left hand pass, right hand pass, golf swing pass left/right, overhead ball slam bounce pass. Band work- 10 reps shoulder complex, pull aparts, no money drill. 10 reps/side dumbbell external rotations.
Bench Press 3 sets of 4 reps@85-90%
Assistance work in circuit fashion, 3 sets of 12 reps each:
Barbell or KB upright rows (not sumo deadlift high pulls)
Diamond Push Ups
Buy In: Use a box to perform pigeon alternating as you begin to loosen up. Take about 5 minutes. Mobilize.
In 22 minutes in teams of up to 4 complete as many rounds as possible of:
15 Calories Rower
15 Box Jumps/Step Ups
15 Wall Balls
A team of 4 is going to get a break which is fine. Post cumulative total rounds.
Buy In: Mobilize. Practice Double Unders.
Complete 500 Double Unders. 20 minute time cap. If you aren't great at double unders consider this an excellent opportunity to improve. You're welcome! Good talk!
Buy In: Run the Southern Star loop. 10 reps unloaded barbell-Overhead reverse lunge, strict press, back squat, behind the neck press, rdl, bent over row, hang power clean, push jerk. Mobilize.
Perform progressively heavier shoulder to overhead to prepare for the WOD.
21 Shoulder to Overhead 93/155
3 Rope Climbs
Run 800 meters
15 Shoulder to Overhead
2 Rope Climbs
Run 800 meters
9 Shoulder to Overhead
1 Rope Climb
The technique featured below is effective, but it can be stressful on your feet and ankle bones. Don't let your feet get too torqued up or you can be injured. If you're unsure or haven't had a ton of experience with this technique, proceed with caution and don't overdo it.
Buy In: 1 minute each- pigeon left/right, couch stretch left/right, captain morgan stretch left/right, pvc smash left/right.
Back Squat: 3 sets of 4 reps@85-90%
Finisher: "Sally up" Back Squats w/whatever weight you choose.