Monday, 8 January, 2018
WARM UP – MOBILITY
3 rounds of:
30-40s skipping drills
Red band shoulder warm-ups
6-8 push-ups @ 3,1,X,1
—
Scorpion Pec stretch 2 x 20s/side
WOD A
BENCH PRESS X 6
EMOM x 10 (5 round each alternating)
A1: Bench press: 12, 10, 8, 6, 6
(Start at ~55-60% and build to a heavy set of 6)
A2: 10-15 Box jump overs
(Your choice on height and rep scheme, prioritize speed and unbroken sets over higher/more reps)
WOD B
THE GHOST
Complete 6 Rounds for total reps:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
—
Divide big classes into 2 heats and stagger heat 2 by 2 minutes.
(23-25 min)
ACCESSORY
3 rounds:
8-10 each of Front + Side + Rear delt flys (Light plates or DB’s)
12-15 Dumbbell skull crushers
10-15 Tuck-ups + Max effort Hollow rock/hold
Then; (or)
Crossover Symmetry “Recovery” or “Iron Scap”
