Teams for our Internal Open are filling up and you only have till this Wednesday to get your name on a list. Draft day is Thursday!
Warm-up
3 rounds
10 PVC dislocates
10 figure 8’s w/PVC
10 push-ups
2:00 of DU practice before and after
Mobility
Banded shoulder mobility
Lax ball shoulder smash
Gymnastics
Hand stand progression (they will be in the open)
12 minutes here, be productive
1. Free standing – open or 2′ from the wall
2. Piked HS on a box w/hip shifts
3. Down dog hip shifts
*Strength will include some shoulder accessory work
Watch this vid. Carl is amazing.
Shoulder Press – 5×5 SA DB press; sitting (AHAP)
WOD
“Turkey Jerky”
3 min AMRAP
3/3, 6/6. 9/9, 12/12…
Clean and jerks (135/95#)(115/75#)
T2B
Rest 1:00, x4
*very open like here, think about pacing
Accessory work
Plank hold – 3:00 total; in 1:00 sections
Accumulate
Between; complete a set of 20 weighted sit-ups. 3 total.
