Tuesday’s WOD – January 19th

DAY TWO/ TUESDAY
Warm-up:
3 Rounds *20 Second Stations:
Jumping Jacks
PVC Overhead Squats
Arm Forward Jumping Jacks

Mobility & Dynamics!
Trainers Standard

Shoulder Mobility:
Small Circles in the plank position
1″ push up and T-hold with foot claps
Walk Feet out/ Reverse Plank
Push Up Complex – Normal, Wide, Diamond, Planche
Side to Side Pushups
Plate Walk
Pull Up/Lat Activations – Normal, Wide, Narrow

https://youtu.be/Qzjv2wZ9NpY

WOD/ SHORT/ G:
CAT ONE/TWO:
5 rounds for time of:
20 L pull-ups
16 ring dips

CAT THREE:
5 rounds for time of:
12 L-pull-ups/ L-pull-ups with knees bent
16 ring dips (banded)

The reps have been reduced for the L-pull-ups so that each round can be completed in 2 sets. Ensure the chin clears the bar at the top and the arms fully extend at the bottom of each rep. If unable to maintain an “L” position, bend the knees slightly. Strive to complete each round of ring dips within 3 sets or reduce the reps.

CAT FOUR:
5 rounds for time of:
10 Elevated ring pulls
10 Feet assisted ring dips

Place the heels on a 12-inch box to put the body in an “L” position while the arms are straight. Pull until the shoulders meet the rings then return to the starting position. During the ring dips, the feet will have contact with the ground as much as necessary to ensure full range of motion. If needed, use the legs to jump to the support position where the arms are locked at the top. Lower the body by bending the elbows until the top of the shoulder comes into contact with the rings. Each movement should be completed within 3 sets or reduce the reps.

Cool-down:
Thoracic Barbell Stretch

The shoulder is one of the more complicated joints in the human body, so it generally benefits from a good warm up.
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