Monday, 25 September, 2017

WARM UP – MOBILITY

2 Rounds:
8-12 Band Pull-aparts & Ext. Rotations(elbows tucked in at 90 degrees) – round 1 palms down for both movements, round 2 palms up
8-12 Alternating Slamball Pushups (4-6 each side)
8-12 Ball Slams

6-7 mins to warmup for WOD A

WOD A

Bench Press x 10
E3.5MOM x 3 Super Sets:
10-12 Bench Press @21X0 tempo @ 65-70% of 1RM (you may build each set if needed)
10-12 DB Upright Rows @20X1 tempo

*Move immediately from one exercise to the next

WOD B

BoJacked Horseman
10 min AMRAP:
4 Strict Pullups
4 Strict Ring Dips
4 Deadlifts 255/175lb (approx. 70-75% of 1RM)
8 Box Jumps 24/20″

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BoJacked Horseman – Rx+
10 min AMRAP:
2 Strict Muscle Ups
4 Deadlifts 315/220lb (approx. 70-75% of 1RM)
8 Box Jumps 30/24″

ACCESSORY

1) 3 Giant Sets:
15 Banded Tricep Press-downs
15 DB Hammer Curls
Max Diamond Pushups (aim for 10-15+)
8-12 Crossover WY Negatives
*Rest 2 mins between giant sets

2) 3 sets at easy pace:
15-20 GHD Hip Extensions
15-20 Banded Oblique Rotations each side