WARM UP – MOBILITY
Dynamic upper body and thin band activations
Stretch: Pecs / Lats / Overhead / Dip extension
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Review strict muscle-up / false grip, and wall walks
WOD A
In 10 mins, complete 3-4 quality rounds of:
2-3 Strict ring muscle-ups (sub to spotted reps, or low ring transition work)
2-3 Wall walks (Adv. Athletes: Handstand walk 10-15ft out of last rep)
14-20 Alternating V-ups
– rest ~60s between rounds
WOD B
SEARCH & RESCUE
Complete the 5 sets for total bench press reps:
Every 4 min x 5 sets:
1 Legless rope climb
1 Rope climb
Max unbroken bench press (155/105)
2 Laps Sandbag Zercher carry (80/60)
– rest the remainder of the 4 mins –
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Score is total reps completed of the bench press.
Group in 3-4 sharing a rope (stagger your start by 1 min)
Share a bench with one other on the centre rig only.
Choose a suitable BP load where 12+ reps are attainable on 1st set
Sandbag lap: around all the centre rig & benches
(Last completed: May 19th)
ACCESSORY
3 rounds: rest as needed
16-20 Alt. KB Gorilla rows
8-10 each: front delt raise / side delt raise / rear delt fly
15-25 Weighted & Anchored sit-ups (hold dumbbell on your chest)
