Wednesday, 31 August, 2016
WARM UP – MOBILITY
(8-10 mins)
Alternate:
Band pull-aparts, pushup and pullup drills (scap, tempo etc.)
WOD A
BENCH PRESS
WEIGHTED PULL-UP X 3
E2MOM x 5 sets:
1 Bench Press @ 85%
-Rest 10-15 secs-
3 Weighted Pullups @ 31X3 tempo
-Rest remainder of 2 mins-
—
-Pullups can be completed on rings or bars, pronated and/or supinated grip
WOD B
THE GOONIES
20 min partner AMRAP:
20 Pullups
30 Pushups
40 Alt. Jumping Lunges
—
-One person works at a time, split reps as evenly as possible
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THE GOONIES – ADVANCED
20 min partner AMRAP:
20 Chest to Bar Pullups
30 Ring Dips
40 Pistol Squats
—
-One person works at a time, split reps as evenly as possible
ACCESSORY
3-5 sets alternating
10-12 Seated OH DB tricep extensions
2-3 Crossover Recovery or Plyo exercises each round
