Saturday, 26 November, 2016

WARM UP – MOBILITY

(6-8 mins)
Quick banded shoulder warmup alt. with pushup drills

WOD A

CLOSE GRIP BENCH PRESS X 5
Alt. E90SECS x 4 sets of each:
1) 5 Close Grip Bench Press @ 70-75%
2) 8-10 Pronated Bent Over Rows

WOD B

BOAT TRIP
3 Rounds for time:
25 Cal Row
20 Thrusters 75/55lb
15 Chest To Bar Pullups

-Intermediate/Beginner scale the reps down to 20-15-10 so that you can KEEP MOVING throughout the workout, don’t allow yourself to get hung up on your first round.

ACCESSORY

3-4 Rounds:
8-10 Alt. DB Bicep Curls
8-10 Front + 8-10 Side + 8-10 Rear Delt Raises with light DB’s
8-10 Crossover 90/90’s