Tuesday, May 6
“I always prefer to believe the best of everybody, it saves so much trouble.”
—Rudyard Kipling
Warm-up
3 rounds, not for time, of:
1 minute of easy rowing, biking or jogging
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
1 turkish get-up, R-arm, you choose the load
1 turkish get-up, L-arm, you choose the load
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
3-5 inchworm push-ups (see video below)
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
Strength/Skill
3 RFQ:
Single Arm Dumbbell Shoulder Press x24 (12L/12R)
Movement Demos
Single Leg Dumbbell Deadlift x24 (12L/12R)
Movement Demos
WOD
15-12-9-6-3 reps, for time of:
Push Press, 65% 1RM
Pull-up
Rest 5 min, then:
15-12-9-6-3 reps, for time of:
Russian Kettlebell Swing, 70/53 lbs
Burpee
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.