Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 strict pull-ups
15 wall balls
10 banded dislocates
Mobility
Thin banded shoulder mobility session.
Stay off the rig for this one.
Strength
A1. Bottoms up KB press – 6×6
A2. Weighted pull-ups – 6×3
Both A1 and A2 should be done AHAP
Upper body strength piece for the week. Really make each movement difficult based on their abilities.
WOD
“Judges Ruling”
With a running clock
0:00 to 3:00
400m run then max pull-ups in time remaining
4:00 to 7:00
400m run then max clean and jerks in time remaining (115/75#)(95/65#)
8:00 to 11:00
400m run then max pull-ups in time remaining
12:00 to 15:00
400m run then max clean and jerks in time remaining (115/75#)(95/65#)
This one should be fun. Notice that there is a minute of rest between each little mini AMRAP. You have 3:00 to complete a run and then get as many reps as possible in the time remaining. See if you can maintain reps per round. So if you got 20 pull-ups in the first round, you should be aiming to get 20 in the third.
