WARM UP – MOBILITY
Dynamic shoulder rotations, activations, and stretches
Tech/Warm-up: Push press + Pedlay rows
WOD A
Every 3 min x 4 sets:
10,10,8,8 Push press
– rest 15-20s
10,10,8,8 Pendlay rows
—
Partner up and share 2 barbells, one in the rack, one on the floor.
Build on both movements from a smooth moderate set of 10 to a heavy but no failed rep set of 8.
*Push press x 8*
*Pendlay Row x 8*
WOD B
*Gymnastics EMOM*
Complete for quality and consistency:
EMOM x 20 (4 rounds of each)
1) 30-40 ft Handstand walk (or 3-5 Wall walks)
2) 30-60 Doubleunders (~45s practice time, or crossovers / triple unders etc.)
3) 15-20 Ring Push-ups
4) 2-4 Rope Climbs (Regular, legless, partial, or rope lowers)
5) 20-30s Parallette L-sit (or tuck sit hold)
—
Start on any station and rotate in order.
ACCESSORY
2-3 rounds: rest as needed
12-15 Dumbbell hammer curls
12-15 Dumbbell tricep rollbacks
12-15 GHD Sit-ups
