WARMUP/MOBILITY
(10-12 mins)
Lots of shoulder circles
Band shoulder warmup, alternate with pushups and bench dips
WOD A
Close Grip Bench Press x 6 @ tempo
32X0 tempo – 2 secs pause 1″ off chest, bar doesn’t touch chest at any point during lift.
- A) In 20 mins complete 4-5 sets:
6 Close Grip Bench Press @ tempo (Try to keep weight similar across 5 sets, weight can be added if needed however)
-Rest 10 secs-
10-12 DB pec flies (light, 10% or less of 1RM bench per hand)
-Rest 1:30-2 mins or alt. 1:1 with a partner-
WOD B
- B) (15 mins total)
B1) 30 secs on / 30 secs off alternating exercises x 3 sets of each:
Handstand Walk
GHD Situps
*Handstand walk scaling:
1) Have a partner spot you, legs are supported on your partners shoulder
2) Practice handstand holds
—Rest 3 mins—
B2) 30 secs on / 30 secs off alternating exercises x 3 sets of each:
Ring Dips (add bands or weight for resistance if you can do 8-10 UB)
Banded Situps
Accessory
3 sets:
10 DB Tricep Roll-back extensions
10 Barbell bicep curls
—
Crossover Plyo after 3 sets
