Monday, 11 July, 2016
WARM UP – MOBILITY
3-4 min Shoulder circles / Leg swings / Iron Cross / “Push-up” scorpions
—
2 rounds:
20 banded good mornings
4-6 Push-ups @3,1,1,1
6-8 x Crossover symmetry: Row & Reverse fly
3 x Downward dog to elbow plank (Hold each for ~10s)
WOD A
BENCH PRESS X 20
DEADLIFT X 20
Alt. E2MOM x 8 sets (4 sets each)
A1) Bench Press: 20, 10, 10, 10
(try to mix your grip: strongest/medium grip set 1, alt. wide and narrow sets 2-4)
A2) Deadlift: 20, 10, 10, 10
(try to use hook grip for these)
—
Perform all sets of both lifts at ~50% of your 1RM – sets should all be unbroken
If you completed this last week successful, add 10-20lb on the Deadlift & 5-10lb on the Bench.
WOD B
AMRAP B1
AMRAP in 6 min:
6 KB Snatch R (32/24kg)
6 KB Snatch L
6 Clapping push-ups (scale to regular push-ups)
6 Box Jumps (30/24″)
— Rest 2 min —
AMRAP B2
AMRAP in 6 min:
15 Kettlebell swings (32/24kg)
9 Burpee box jumps (24/20)
ACCESSORY
3 Rounds:
12-15 GHD Hip Extensions (weighted)
10-12 Dumbbell Pull-overs
30-40 Hollow rocks / Hollow hold
—
Crossover Recovery
