Tuesday 2/14/17

Warm up: Not for time – group stays together

10 No money drills

10 Wall slides with lift off (wall facing / Sahrman wall slides)

1 Lap around room

10 Scapular wall slides (back to wall)

1 lap around the room

10 scapular pull ups

Strength: Superset: 5, 4, 3, 2, 1

  1. Weighted dip
  2. Weighted pull up

WOD: 7 min AMRAP

10 Push presses (95/65)

10 C2B Pull ups

Accessory:Accumulate 3 min in hollow body hold


Strength: Weighted pull ups and dips should be as strict as possible, maintaining slight hollow body throughout. A plate between the legs may be used for athletes working with lighter weight to encourage proper leg position.

WOD: Push press weight should be scaled if exceeding 60% of athlete’s 1RM. Pull ups may be scaled to kipping pullups (chin over bar) or jumping pull ups to maintain the intensity.