Tuesday, 6 September, 2016
WARM UP – MOBILITY
2-3 rounds of partner banded sprints (forwards + backwards) + 6-8 push-ups each round.
Red band dislocates, pull-aparts, shoulder presses.
WOD A
Every 90s x 10 sets (5 sets each, alternating)
A1) 10 x Deadlifts (touch and go, smooth and steady @ 50-60% of 1RM only)
A2) 10 x Dumbbell Bench press (combined DB weight @ 40-50% of 1RM bench only)
WOD B
Sasquatch
Complete for time:
21, 18, 15, 12, 9, 6, 3 reps of:
Sumo Deadlift Highpulls (75/55)
Push Press (75/55)
ACCESSORY
3 rounds:
12-15 x Weighted hip extensions
12-15 x Lateral delt raises (Light DB’s or Plates)
2-3 Crossover symmetry “Recovery” movements / rounds
