Monday, August 16, 2021
WARM UP – MOBILITY
3 Sets:
45 secs Skipping / double unders
Calf stretches, pec stretches
Red band shoulder warmups, push-up warmups
WOD A
BENCH PRESS
18 mins to build to a heavy bench press single or 1RM
WOD B
SUNNY SIDE UP
For time:
18-15-12-9-6 Bench press @ 50% of today’s single
36-30-24-18-12 KB swings 24/16kg
72-60-48-36-24 Double unders
- KB weight: complete the 36 in 2 sets max.
- DU’s: less than 2 mins for first set. Follow one of the other rep schemes to scale, or 2x singles
ACCESSORY
3 Sets at your own pace:
10-12 DB pec flies
12-15 Lateral raises
15-20 Banded tricep extensions
15-20 Banded face pulls
