Monday, 28 August, 2017

WARM UP – MOBILITY

Running/Plyo warmup

KB Shoulder warmups: halos, windmills, presses etc.

WOD A

Push Press x 2
Push Press E90SECS x 8 sets:
Sets 1&2: 6 reps 60-70%
Sets 3&4: 4 reps @ 70-80%
Sets 5-8: 2 reps @ 85-95% (no failure)

WOD B

Versace On The Floor
For time:
30-20-10 Shoulder To Overhead 115/80lb
60-40-20 Double Unders
30-20-10 Chest To Bar Pullups
60-40-20 Double Unders

-Scale Pullups reps to 20-15-10 or 15-10-5
-Scale DU’s to 30-20-10 or 15-10-5 as needed. Singles 120-80-40

ACCESSORY

1) 3 Rounds:
8-10 DB Front, Side & Rear Delt Raises as an UB set
-Rest 90 secs between rounds-

2) 3-4 Rounds:
10-12 DB Tricep Roll-back ext.
-Rest 90 secs between sets-