Thursday
Warmup/Mobility)
Band Dislocates, Pull-aparts, Presses (2-3 sets of situps/flutter kicks etc. between)
Stretch wrists/forearms with palm against wall 60s each side
Stretch pecs with arm against wall or post 60s each side
WOD A) 10,9,8…1 for time (15 min cap):
Bench Press @ 60-70% of training max – all sets should be unbroken
100’ Farmers Carry – heavy as possible
GHD Situp (Int – half range of motion, Beg – tuck ups)
*Perform 10 bench, 100’ farmers carry, 10 GHDSU, 9 bench, 100’ farmers carry, 9 GHDSU etc.
*Rest 4-5 mins before starting WOD B*
WOD B) 3 min AMRAP: DB Man Makers 45/30’s
*Pushup, Row Left Arm, Pushup, Row Right Arm, Power Clean, Push Press
WOD C) Static Holds 40 on / 20 off x 3 Rounds (6 mins) – accumulate as much time in hold as possible:
FLR or Plank Hold on Parallette’s/feet on 12” box
Supinated Chin Over Bar, Rings, or Top of Ring Row
