Thursday, 8 June, 2017

WARM UP – MOBILITY
– 3 min Row: (1 min easy, 1 min moderate, 1 min hard)
– Red band shoulder warm-ups (presses, rows, pull-aparts ect.)
(Large classes can start 1/2 on either then switch)

WOD A
Every 90s x 8 (4 sets of each alternating)
A1) 8-10 Seated Arnold press (Dumbbell or Kettlebell)
A2) 8-10 Ring rows (@3,1,X,1) (lower rings/elevate feet as needed but maintain tempo and full ROM)

WOD B
THE POWERHOUSE
5 rounds for score: (20 min)
Against a 2 min clock complete:
5 Bench press (Build to a heavy 5 / 5RM)
15 Unbroken Kettlebell swings (your choice)
Row sprint for max calories in remaining time
– Rest 2 min between rounds –

Your score for this workout is:
You best 5RM Bench press (Lb) + KB weight used for 15 UB Swings (Kg) + Total calories rowed across the 5 rounds.
– Record 5 RM bench press as a separate score as well.
BENCH PRESS X 5

ACCESSORY
3 rounds:
8-10 Dumbbell Pec flys
10-12 Barbell bicep curls
12-15 Barbell skull crushers
– Rest ~30s between movements, and 2-3min between rounds