WARM UP – MOBILITY
Banded & KB’s shoulder warmup – tech KB C&J (single arm for now)
WOD A
1 1/4 BENCH PRESS X 6
4 sec descent on each rep
CLOSE GRIP BENCH PRESS X 6
Alt. E90SECS x 4 sets of each (12 mins)
1) 6-8 x 1 1/4 Close grip bench press w/4 secs negative
2) 8-10 Supinated bent over BB rows @ 40X1 tempo
—
-Start with a weight you could do 8 with on CGBP, approx. 50-55% of 1RM, and build if/as needed. MAINTAINING CLOSE GRIP & TEMPO IS PRIORITY OVER WEIGHT, we aren’t trying to establish a 6RM today!
WOD B
3 sets, not for time:
400m Row
20 Banded sit-ups
10 Double KB clean to OH + 100′ OH carry
-rest 2 mins-
—
-Move at a good pace but focus on movement quality over speed today
-Stagger second heat by 2-2:30 mins
ACCESSORY
3 super sets:
8-10 Crossover ‘Victory’ raises w/4 secs negative
10-12 Pronated ring rows w/4 secs negative
15-20 Banded 90/90 posterior flies
-rest 90 secs-
