WARM UP – MOBILITY
8-10 mins Banded shoulder warmups & push-up drills
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20 mins to warmup & complete WOD A, running clock, work at your own pace
Partner up and stagger once P1 has completed flies and bench press
WOD A
BENCH PRESS
FLUFFY PECTORALS
Complete 3 giant sets:
12 DB pec flies
6 Close grip bench press
12 Strict pull-ups
6 Pendlay rows
– rest 2-2:30 mins –
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– Build on weights as needed but don’t go to failure
– Record heaviest bench weight used, aim for approx. 60-70% of 1RM
– Approx. 10% of bench press 1RM per hand for flies (i.e. 200lb BP = 20lb DB’s)
– 3 sets max. on pull-ups so scale reps/progression as needed
WOD B
SO YOKED RN
Complete 3 sets for total reps (14 mins)
1 min Rope climbs
1 min D-ball over shoulder 150/100lb
1 min Diamond push-ups
1 min DB box step-overs 2 x 50/35lb 20/16″
– 1 min rest –
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– Get into groups of 4, start on any station and rotate in order
Complete all 4 work stations before taking the 1 min rest
ACCESSORY
1) 100-150 Red band tricep press-downs in as few sets as possible
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2) 100-150 Red band pull-aparts in as few sets as possible (alternate pro&supinated)
*Scale to theraband if needed
