Wednesday
Warmup) 2 Rounds:
6-8 ATYT’s (two light plates)
6-8 W’s (two light plates)
6 Windmills each side (one light plate or KB)
8-10 Ring Rows
10-15 Pushups or Ring Pushups
*Keep all movements slow and controlled
Mobility) Banded Shoulder stretches: Anterior, Posterior, Lats x 40-50 secs each
WOD A) Alt. EMOM x 10 mins – 5 sets each (6-7 mins set-up):
1) 5-6 Seated Double KB Press (heavy as possible for all sets)
2) 3-4 Weighted Pullups (pronated) (heavy as possible for all sets)
*Record weights for each exercise as: A) 48kg/BW
WOD B) 3 Rounds:
10-12 reps Close Grip Bench Press (Heavy, approx. 60-70%)
-Rest 45-60 secs-
10-12 Bent over Rows, pronated (Heavy)
-Rest 45-60 secs-
60 secs Pinch Grip Plate Hold (max weight)
*Record weights for each exercise as: B) 100/100/100
WOD C) (Optional) 2 Rounds NFT:
1 KB Arm Bar each arm with 30 second hold – moderate weight
8-10 AY’s
12-15 Bent Over Fly’s with light plates
20-25 Banded Tricep pull-downs
