Friday, 21 April, 2017
WARM UP – MOBILITY
Pec & hamstring openers
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2 rounds of 10-15 empty bar deadlifts & pushups
WOD A
DEADLIFT X 10
BENCH PRESS X 10
Alt. E90SECS x 5 sets of each:
1) 10 Deadlifts @ 60-65%
2) 10 Bench Press @ 60-65%
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-Try to hold the same or similar weight across all sets
-Get into groups of 2-4 to minimize bars
WOD B
MORTAL KOMBAT
3 Rounds of 1 min per Station for max reps, 1 min rest between rounds (FGB style)
Box Jumps 24/20″
Ring Dips
Assault Bike
OH DB Walking Lunges 45/30lbs
Situps
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-Start at any station and move in order
ACCESSORY
3 Rounds:
Max GH Raises
12-15 DB Pec Flies (approx. 10% of 1RM Bench per hand)
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Crossover Recovery
