Monday, 19 December, 2016
WARM UP – MOBILITY
3 Rounds:
1-2 Banded shoulder warmup drills
6-8 Pushups (variation can change each round; tempo, grip width, dive bomb, clapping etc.)
8 Med-ball Cleans
WOD A
BENCH PRESS X 3
Alt. E2MOM x 4 Super Sets of each (16 mins):
1) 3 Bench Press 75-80%+ of 1RM – try to hold the same or similar weight across + 8-10 DB Pec Flies
2) 8-10 Bent Over Rows + 8-10 Bent Over DB or light plate Flies
WOD B
TRAP QUEEN
15 min AMRAP:
5 Squat Cleans 155/105lb
7/5 Strict Handstand Pushups
9 Toes To Bar
ACCESSORY
3-4 sets:
10-12 DB Skull Crushers
2-3 Crossover Recovery exercises
—
3 x 20 banded tricep press-downs after completing 3-4 rounds of above. Rest 60-90 secs
