Sunday, 6 November, 2016

WARM UP – MOBILITY
500m Row / Banded shoulder warm-up
Dynamic hamstring / midline / shoulder warm-ups
Banded scarecrow stretch + Banded hamstring floss

WOD A
BENCH PRESS X 2
SUMO DEADLIFT X 2
5-6 mins to warm up both Sumo deadlift + Bench press to ~55-60% of 1RM then:
Every 2 min x 10 sets: (5 sets of each alternating)
10, 8, 6, 4, 2 reps of:
A1: Sumo Deadlifts
A2: Bench Press

Start both movements with a smooth set of 10 at ~60% then slowly add weight for each set building to a heavy double of each movement.

WOD B
Complete 3 rounds of:
8-10 x Single arm bent over rows (heavy KB or DB)
12-15 x Barbell glute bridge

WOD C
Complete 3 rounds of:
8-10 Strict toes to bar / Incline bench supported leg raise
40-50 Banded good mornings