Friday, 25 August, 2017
WARM UP – MOBILITY
Dynamic shoulder warm-ups, red band pull aparts / rotations / pec flys / rows
Push-up warm-up sets + Scorpion pec stretch
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Review bench press + bent over row technique
WOD A
BENCH PRESS X 4
Every 90s x 12 sets (6 sets each alternating – 18 mins)
A1) 8, 8, 6, 6, 4, 4 x Bench press (Start at ~60% of 1RM and build each set as needed)
A2) 6-8 x Bent over barbell rows (Alternate pronated & supinated grips)
WOD B
POWER REPEATABILITY TESTER
Complete for total reps combined: (Cals + Reps + Cals)
40s Assault Bike (Cals)
20s Rest
40s Assault Bike (Cals)
— 2:20s Rest —
40s Burpee w/ 2 hand pull-up bar touch (6″)
20s Rest
40s Burpee w/ 2 hand pull-up bar touch (6″)
— 2:20s Rest —
40s Row (Cals)
20s Rest
40s Row (Cals)
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Group with similar height athletes to share bike (groups of 3 or 4) and follow each other through (20s transition between athletes), everyone starts on the bike.
Do not re-set bike or rower between the 2 x 40s intervals.
Coaches, set clock intervals to 40s work / 20s rest repeated.
ACCESSORY
Crossover Symmetry “Iron Scap”
