WARM UP – MOBILITY
Dynamic upper body warm-up / banded press + pull activations
Overhead + Dip extension stretches
Review + Warm-up strict pull-ups and bar dips
WOD A
Warm-up with 2 sets of 6-8 easy (banded or body weight) reps of each movement, then:
Every 90s x 8 sets: (4 sets each alternating)
1) 5 Strict Pull-ups (weighted / bodyweight / 3-4s negatives / banded)
2) 5 Strict bar dips (weighted / bodyweight / 3-4s negatives / banded)
—
Build as needed over the 4 sets but make them all “working” sets vs aiming for 1 or 2 tough sets to get a 5RM
You will likely need to share a bar dip station with someone else, just stagger back in the 90s as needed.
WEIGHTED PULL-UP X 5
WEIGHTED BAR DIP X 5
WOD B
PEAKS AND VALLEYS (RX)
With a partner of similar abilities, complete AMRAP in 20 mins:
Alternating complete rounds:
20 Doubleunders (25-30s max)
6 Burpees (scale to ~4-5 as needed to keep moving at a sprint pace)
1 Rope climb (scale to 2-3 rope lowers, or 10 tough ring rows)
— OR —
PEAKS AND VALLEYS (RX +)
With a partner of similar abilities, complete AMRAP in 20 mins:
Alternating complete rounds:
30 Doubleunders
8 Burpees
1 Legless rope climb
ACCESSORY
10 min Alt. EMOM:
1) 6-8 barbell skull crushers (3,0,X,0)
2) 6-8 barbell bicep curls (3,0,X,0)
– Start lighter that you think, this will get tough
—
Crossover Symmetry “Recovery” or “Iron Scap”
or upper body mobility work of your choice
