Saturday, 11 February, 2017
WARM UP – MOBILITY
Shoulder circles / rotations
—
2-3 rounds: banded shoulder warmups and pushup drills
WOD A
BENCH PRESS
12 mins to build to a heavy Bench Press single
If you are feeling good then try to establish a 1RM, otherwise try to work up to approx. 90%
WOD B
LYNNE
5 Rounds for max reps:
Bench Press (BW / 3/4 BW)
Pull-ups
—
-Bench Press & Pullups are a super set, Pullups must start as soon as you have finished your set on the Bench
-Rest as needed between sets
-30 min cap
-Approx. 70% of WOD A will be a good weight for the workout
ACCESSORY
3-4 sets:
10-12 Bent Over Rows
10-12 DB Tricep Roll-Backs
2-3 Crossover Plyo exercises
