Prep w/lax ball
:90 sec rolling out caps each side
10 arm crossovers
15 arm circles forward **progressively increasing R.O.M
10 arm crossovers
15 arm circles backwards **progressively increasing R.O.M
–
Warm-up
3 Rounds
:30 sec bike
5 strict pull-ups
7 narrow hand push-ups
9 air squats
5 BB muscle snatches
–
Positional work
2 Rounds
10 PVC dislocates
5 PVC OHS
:15 HS hold **hands in line with shoulders
:15 sec BB OHS hold
–
Mobility
Banded shoulder/OH distraction stretch :45 sec **each
Couch stretch :90 sec each
Supinated grip hang :20-:30 sec hang; :10 sec rest x2
#
Weighlifting
3 positional; snatch in each position: build to heavy for the day
Positions:
Floor, below the knee, above the knee
or
Above the knee, below the knee, floor
**athletes choice of where to start
#
Conditioning
5 Rounds
12 DLs @155/108
9 HPC
6 S2OH
3 Burpee MUs
–
**55-59: 125/88
**60+: 105/73; 4 burpee C2B
#
BE Complete
Plank complex:
1. Side plank (forearm) + rotate to plank (both forearms)+ rotate to opposite side for side plank (forearm)
:20-:30 at each; rest :30 secs x3
2. Sorensen hold :40-:60; rest :90 sec x4 sets
3. Wall squat hold: accumulate 4 mins; max holds every attempt
3 position snatch @145
Conditioning brutal 19:56
DT is tough by itself for me then with burpee muscleups brutal but glad I got threw it
Be complete done wall sits went 1:30,1:30,1:00
Weightlifting
3 positional; snatch in each position: build to heavy for the day
Positions:
Floor, below the knee, above the knee
85# (shoulder tweaked)
Conditioning
5 Rounds
12 DLs @115
9 HPC
6 S2OH
3 Burpee MUs (Done on bar b/c of shoulder)
25:45
BeComplete: Done
Wall sits: 1:00 x 4
Weighlifting
3 positional; snatch in each position: 165lb
Conditioning
5 Rounds
12 DLs @155/108
9 HPC
6 S2OH
3 Burpee Ring MUs
Time complete 32min 07 seconds. This WOD was a good test for me getting back the courage of doing MU. It’s been over a 1-1/2 years since I practice doing them because of an injury. I’m happy to say they are back.
Be complete: Done