WARM UP – MOBILITY
2 rounds:
10-15 reps of each of the band movements: ext. rotations, face pulls, pec flies
8-10 reps: ring rows, push-ups, ball slams
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Tech d-ball over shoulder
7 mins to warmup for WOD A
WOD A
ARMS, CHEST, & BALLS – RX+
E3.5MOM x 5 setes:
1 legless rope climb
Max reps bench press at BW / 3/4 BW
4 d-ball over shoulder 150/100lb
—
-Score = total bench press reps
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ARMS, CHEST, & BALLS
E3.5MOM x 5 setes:
1 rope climb
Max reps bench press at 3/4 BW / 1/2 BW
4 d-ball over shoulder 100/70b
—
-Score = total bench press reps
WOD B
ALT. TABATA BALL SLAM / RING PUSH-UP
5 rounds for total reps:
20 secs ball slams 40/30lb
10 secs rest
20 secs ring push-ups
10 secs rest
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ALT. TABATA BALL SLAM / PUSH-UP
5 rounds for total reps:
20 secs ball slams 30/20lb
10 secs rest
20 secs push-ups
10 secs rest
ACCESSORY
4-5 super sets:
10 single arm bent over rows /side
15 bent over rear delt flies w/DB’s or light plates
20 banded face pulls
-rest 90 secs-
