DATE – Monday November 24th

 

Warm-up: Crossover symmetry “Activation” / alternate with a partner working on skipping and doubleunders. (10 min)

 

Mobility: Lacrosse ball into pecs on the posts, work into overhead + extension/internal rotation x 5/side.

Pec stretch off post

 

WOD A) EMOM x 9: (15 min – 5 min to w/u then 9 min for working sets)

Bench press x 3 (55-65% of 1RM across – not heavier, keep the bar speed high!)

 

Sets 1,4,7: Narrow grip – index finger off the knurling

Sets 2,5,8: Standard shoulder width grip

Sets 3,6,9: Wider than normal – pinky finger onto the first knurling marker

 

 

WOD B) Complete 3 rounds: (23 min)

Against a 5 min clock:

Row 500/450m (must be under 2 min – or scale)

In remaining time complete AMRAP:

30 x Doubleunders (50 singles or 30s max)

10 x Ring dips (Rd 1) / Hand release push-ups (Rd 2) / Burpees (Rd 3)

– Rest 2:30 between each round –

 

– Stagger heat 2 by 2:30

– Record 3 rounds as separate scores (B1, B2, B3) while resting