warmup-500m row, rope monkey climb, rope muscle ups, trigger point ball/hip mobility
wod: (for quality, not time)
work up to 2 rep max strict press=50kg
work up to 2 rep max behind the neck strict press=47.5kg
then
3 rds of
3 wall walks
5 kb shoulder press 16kg
My ass was on fire all day from the e.m.o.m squats yesterday! apparently it was a very effective session because i could hardly walk today, loosened up after some rowing ect.. today was all about getting stronger shoulders. ive been increasing my hspu recently and getting stronger but its still a huge weakness of mine, anything shoulder to overhead.. today was a semi-rest day/ take it easy and work on some quality movements. Tomorrow I will do the final wod games with an AMRAP 12 triplet of 3 muscle ups, 6 squat clean+ jerks 60kg, and 6 triple unders. Should be awesome! The open is in less than 3 weeks!
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