Tuesday, 19 July, 2016
WARM UP – MOBILITY
10 min KB warmup for Bench & Deads:
Arm Bars, RDL’s, Windmills, Swings etc.
WOD A
BENCH PRESS X 20
DEADLIFT X 20
Alt. E2MOM x 8 sets (4 sets each)
A1) Bench Press: 20, 10, 10, 10
(mix your grip: strongest/medium grip set 1, alt. wide and narrow sets 2&3, weakest grip set 4)
A2) Deadlift: 20, 10, 10, 10
(try to use hook grip for these but mix is ok if needed)
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-This is week 3 of this format, If you completed this last week successfully, add 10-20lb on the Deadlift & 5-10lb on the Bench. -Same weight across all sets
-We started at 50% of 1RM’s in the first week, so begin there if you haven’t done this yet
WOD B
ALL THE WAY UP PT. 1 OF 2
6 min AMRAP ladder 1, 2, 3, 4 etc.
Hang Power Cleans 185/125
Parallette Handstand Pushups (guys 3 / girls 4 rubber mats + 1 abmat each)
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-Rest exactly 2 mins before starting Pt.2-
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ALL THE WAY UP PT. 2 OF 2
21-15-9 reps for time (6 min cap)
Power Clean to Overhead 95/65lb (use a weight that is 2-3 sets max)
Box Jumps 24/20″
ACCESSORY
3 Rounds:
10-12 DB Pec Flies
10-12 Standing OH Tricep Extensions with a plate
Max GH Raises
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Crossover Plyo
