Warmup:

3 Rounds:

20-sec KB dead bug*

Single-arm KB upside down OH carry** 30’ down, switch arm, 30’ back

5/5 Single leg KB RDL

5 Scap pull ups

*and** – see videos below, courtesy of Functional Bodybuilding

WOD:

24 Min EMOM:

Min 1 – 50′ Single DB OH Carry (switch hands at 25’) (50/35)

Min 2 – 10 Alt DB Snatch (50/35)

Min 3 – 5 Weighted Strict Pull Ups*

Min 4 – 15 Plate Sit Ups (25/15)

*Increase weight ea set

Video courtesy of Train FTW.  Quick demos of the DB OH Carry and the plate sit up.

This week will begin with a little longer EMOM.  Our goal is movement efficiency in some not-so common movements.  The work/rest ratio will be roughly :30/:30. On the weighted pull ups, look to either hold a plate/KB/DB between the feet or in a belt.

Scaling Options:

DB weight -> 35/25 -> as needed (Elite – 70/50)

Plate weight -> 15/10 -> as needed (Elite – GHD sit ups)

Weight pull ups -> strict bodyweight pull ups -> Buddha Pull Ups

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side