Friday, 23 June, 2017
WARM UP – MOBILITY
Red band pressing + pulling warm-ups
2 rounds:
6-8 x Narrow grip push-ups
8-10 x Ring rows
WOD A
NARROW GRIP BENCH PRESS X 10
Hands 8-10″ apart
Every 2 min x 8 sets: (4 sets of each alternating)
A1: 10 Narrow grip bench press (Start @ ~50-55% of 1RM bench and build as needed to a heavy sets of 10)
A2: 8-10/side x Single arm bent over row (use boxes at 20′)
WOD B
SLEDS N’ STUFF
Complete 3 rounds for total reps: (18 mins)
1 min: Sled push (90/45lb) Every 10′ = 1 rep
30s rest
1 min: Double Kettlebell Clean + push press (2 x 16/12kg)
30s rest
1 min: Burpee pull-ups
30s rest
1 min: Ball Slams (40/30lb)
30s rest
—
Scale weights as needed
Scale double KB’s to Dumbbell Hang clean + push press
Scale burpee pull-up to burpee jumping-pull-ups
Start on any station and rotate in order
ACCESSORY
3 rounds:
15-20 x GHD Sit-ups
100ft/arm Single arm OH carry
2-3 Crossover “Iron Scap” movements
