Friday, 19 January, 2018
WARM UP – MOBILITY
2-3 mins shoulder circles
—
2 Rounds:
10 Cuban Press w/light BB or weighted PVC
5 Scap Pull-ups + 3-5 Strict Pull-ups + 3-5 Strict TTB/Leg Raises
10-15 Red Band Pec Flies
10-15 Push-ups or Clapping Push-ups
WOD A
Bench Press x 4
E3MOM x 6 Super Sets:
Close Grip Bench Press
Pronated Bent Over Rows (10-8-6, 10-8-6 building)
—
Bench Press:
Set 1: 8 reps @ 60-65%
Set 2: 6 reps @ 65-70%
Set 3: 4 reps @ 70-75%
Set 4: 8 reps @ 65-70%
Set 5: 6 reps @ 70-75%
Set 6: 4 reps @ 75-80%
WOD B
Blank Space
12 min AMRAP:
5 DB Facing Burpees
5 SA DB Thrusters per side 50/35lb
5 OH DB Lunges per side 50/35lb
5 Chest To Bar Pull-ups
5 Toes To Bar
—
-Burpees must be two foot jump up/down for Rx
-All 5 Thrusters must be complete on one arm before changing, same for Lunges
-Step forward or back on Lunges
ACCESSORY
1) 3 Super Sets:
10-12 DB Tricep Skull Crushers
10-12 Double Arm DB Bicep Curls
-Rest 90 secs-
—
2) 3 Super Sets:
15-20 Banded/PVC Bicep Curls (tie a band low around a post and loop it over a PVC pipe)
15-20 Tricep Press-downs (same but tie the band on a pull-up bar)
-Rest 90 secs-
