WARM UP – MOBILITY
2-3 rounds: Skipping / DU practice + Dynamic upper body rotations and press & pull activations
Review & Warm-up: Strict press & strict pull-ups
WOD A
Every 2 min x 6 sets: (3 sets each alternating)
A1: 12-15 Strict shoulder press
A2: Strict pull-up: Max effort (-2) (Aim for 10-15+ reps on each set, use extra bands to get 3 big sets in)
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We are going for lighter higher rep muscle endurance sets here.
Aim for 15 on the first set of shoulder press, you may add weight but make sure you can get at least 12 good reps.
*Shoulder Press x 12*
WOD B
*Annie Bo Bannie*
Complete for time:
100 – 80 – 60 – 40 – 20 Doubleunders
50 – 40 – 30 – 20 – 10 Ab-mat sit-ups
25 – 20 – 15 – 10 – 5 Push-ups
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If you are “intermediate” at DU’s then scale to 50-10, if not scale to 2x singles.
(Compare to Jan 15th, 2026)
ACCESSORY
2-3 rounds: rest as needed
12-15 Cable tricep rope press downs
12-15 Cable short bar bicep curls
12-15/side Half kneeling banded trunk rotations (outside knee forward)
