Saturday, 17 February, 2018
WARM UP – MOBILITY
500m Run
—
2 rounds:
10 Banded Whippets
10-15 Band Pull-aparts
8-10 T-spine Push-ups
10 External Rotations off knee
10 Ball Slams
WOD A
Bench Press x 20
E3MOM x 3 Super Sets:
15-20 Bench Press
15-20 Banded Face-pulls
—
-Aim for 20 reps on your first set of bench, rep to failure on last set, approx. 55-60% of 1RM
WOD B
Chesticles
5 Rounds for time:
400m Run
20 Push-ups
20 Ball Slams 40/30lb
—
-You may divide the ball slam and push-up reps however you like to keep intensity high, for example:
5 BS, 5 PU x 4 etc.
-Scale reps to 15 as needed
ACCESSORY
3 Super Sets:
10-12 DB Pec Flies @ 3110 tempo
10-12 Single Arm Bent Over Rows @ 20X2 tempo
10-12 Crossover 90/90’s w/4 secs negative
-Rest 2-2.5 mins-
