Thursday, 31 August, 2017
WARM UP – MOBILITY
6-8 mins banded shoulder warmups & pushup warmup drills
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Quick tech review of WOD A
WOD A
A1) Alt. EMOM x 6 mins (3 sets of each)
10-12 Bench Press (approx. 60-70% of 1RM)
10-12 Wide/Pronated Ring Rows
—Rest 3 mins between A1 & A2—
A2) Alt. EMOM x 6 mins (3 sets of each)
10-12 Incline DB Bench Press (12″ box + 1 rubber mat)
Max Strict Pullups (use a progression that allows for 6+)
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-Use a weight on both Bench exercises that is tough for 10-12 reps on the first two sets, then rep to failure on your last set
-Partner up and alternate movements, you may start on either A1 or A2
WOD B
NO LONG TALK
For time:
50-40-30 KB Swings 32/24kg (use a weight that you can get 15-20 UB)
40-30-20 Box Jumps 24/20″
30-20-10 Ring Dips
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-Scale Ring Dips to 21-15-9 (45 reps as opposed to 60), or 15-12-9 (36 reps)
ACCESSORY
1) 3 Rounds:
10-12 DB Pec Flies
2-3 Crossover Recovery exercises each round
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2) 100 Banded Tricep press-downs in as few sets as possible
