Warm-up
Spend 2 minutes in Z1
Then, complete 3 rounds of
15 OHS with PVC
10 push-ups
5 strict pull-ups or ring rows
*both pull-ups and ring rows should be done with a slow, controlled negative
Mobility
Shoulder mobility for strength – major focus on rotational drills
Strength
A1. Bench press – 5×4; AHAP across
A2. Weighted pull-up – 5×3@90% of 1/29 or a heavy weight for 3 across
WOD
“Come in Piece”
15 min AMRAP
10 bodyweight bench press
200m shuttle run
10 strict pull-ups
200m shuttle run
Intended stimulus – your intensity will be very much dependent on how quickly you can move through the very difficult middle pieces of this workout. It doesn’t matter how fast you run if you are going to struggle with the bodyweight bench and/or the strict pull-ups. That being said, the intention of those pieces is to slow you down, so if you have to scale the weight or the movement, pick a progression that is still very challenging.
