Monday, 22 August, 2016
WARM UP – MOBILITY
Leg swings, shoulder circles, cat/cows, iron crosses, scorpions, single leg glute bridges
2 Rounds:
10-12 x Banded pull-aparts / external rotations
8-12 x Push-ups
4-6/leg x Single leg RDL (add weight w/ DB or KB in opposite hand)
WOD A
BENCH PRESS X 3
DEADLIFT X 3
6-7 min warm-up time – work up to 80% of 1RM Bench press & Deadlift
Then every 90s x 10 sets (5 each alternating)
A1) 3 x Bench press @80% of 1RM across
A2) 3 x Deadlift @ 80% of 1RM across (no touch and go reps, pull each rep from a dead stop)
WOD B
HEARTS ON FIRE
Complete 5 rounds for max reps:
30s Kettlebell Swings (32/24kg)
30s Box jump overs (24/20″)
30s Burpee w/ 2 hand bar touch (6″ jump)
Rest 90s between rounds / Big classes alternate 90s segments w/ partner
(15 min total)
ACCESSORY
3 rounds NFT:
30-40 x Banded good mornings
10-12 x Dumbbell pec flys
10-12 x Dumbbell pull-overs
