Friday, July 16, 2021

WARM UP – MOBILITY
Quick dynamic shoulder warm-ups
2-3 rounds of:
30-45s Skipping drills

Red band press / pull activations

Review /Tech: bench press and bent over rows and set up/warm-up for WOD

WOD A
200**
Complete for time:
100 Bench press* (95/65)
(every break complete 30 doubleunders)
100 Bent over rows* (95/65)

(every break complete 15 ab-mat sit-ups)

Keep the DU’s sets to 30-45s, scale reps or to 60 singles as needed
You should be able to start with ~15-20+ of each movement with the weight you choose.
Maximum or “CAP” of 10 rounds of each movement to complete the 100 reps.
(Last completed Sept 25th, 2020)

WOD B
Rest and recover from WOD A, then In remaining class time work through 2-3 rounds each alternating:
B1) 12-15 Barbell bicep curls
15-20 Bent over reverse flys (light plates or DB’s)

  • rest 60s –
    B2) 12-15 Barbell skull crushers / tricep extensions
    15-20 Pec Flys (Light plates or DB’s)
  • rest 60s –

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