Friday

 

Warmup/Mobility)

Shoulder circles/rotations

 

2 Rounds:

20 secs KB Arm Bar hold per arm @ light-medium weight

6-8 Ring Rows @ 41X0 tempo

4-6 Pushups @ 41X0 tempo

 

WOD A) (16-18mins) Wendler Bench Press:

% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Bench Press is 100lb then you will use 90lb to calculate your working %

 

Warmup sets:

1×8-10 @barbell

1×5 @ 40-45%

1×5 @ 45-50%

1×3 @ 50-55%

 

Working sets:

1×5 @ 65%

1×5 @ 75%

1×5+ Max Effort @ 85%

*Rest 2-3 mins between working sets

**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown

 

WOD B) 15 min AMRAP:

4-6 Strict Pullups (pronated or supinated on bar or rings)

8-10 Pushups (weighted, ring or regular. Choose what you want to work on today and/or mix it up each set)

12 Ball Slams 40/30lb

 

WOD C) Optional accessory, 2-3 sets:

20-30 banded tricep pulldowns

8-10 ATYT’s with light plates

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