Wednesday, 31 January, 2018
WARM UP – MOBILITY
2 Rounds:
10 Banded circles each direction + 10 pec flies (red band looped around post)
10-15 Band Pull-aparts
10 Cuban Press w/light BB or weighted PVC + light plates
10 T-spine Push-ups (5 each side alt.)
*Start on any exercise
WOD A
1 1/4 BENCH PRESS X 8
4 sec descent on each rep
E3MOM x 4 Super Sets:
8 x 1 1/4 Bench Press w/4 sec negative @ 55-65% of 1RM, build as needed
10-12 Supinated Bent Over Rows w/2 secs pause at the top of each rep
WOD B
LUCKY NUMBER SLEVIN
7 rounds for time (15 min cap)
7 Shoulder To Overhead 155/105lb (should be medium-heavy, UB first round or two)
7 Box Jumps 36/30″ (add 3 blue plates to box for 36″)
ACCESSORY
1) 3 Super Sets:
10-12 DB French Press
10-12 Bench Dips – feet elevated, add a plate to your lap
-Rest 2 mins-
–
2) 3 Super Sets:
12-15 DB Pec Flies
6-8 Cuban Press
-Rest 2 mins-
