WARM UP – MOBILITY
Quick dynamic upper body warm-up and banded activations
Review close grip bench press and warm-up for WOD A
Partner up (or even groups of 3) to share a barbell to save setup/breakdown time, follow each other through each set.
WOD A
Every 3 min x 4 sets:
8,8,6,6 Close grip bench press @3,0,X,1 tempo
20-30s/side Side plank hold (weighted if possible)
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Build to a heavy set of 6, ideally a little heavier that the 8’s we did July 14th (measure added for reference)
CLOSE GRIP BENCH PRESS X 6
CLOSE GRIP BENCH PRESS X 8
WOD B
BETTER HALF
With a partner of similar ability, complete AMRAP in 20 mins:
80 Dumbbell Bench (50/35)
60 Pull-ups
40 Dumbbell push press (50/35)
20 Box jump overs (30/24)
10 Rope climbs (Scale volume, or sub 5-7 tough ring rows for each RC)
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One partner working at a time, split reps as evenly as possible
ACCESSORY
Complete in as few sets as possible:
100 Alternating dumbbell bicep curls (choose a light weight where 20-30 reps can be completed)
100 Band pull aparts
100 Hollow rocks
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Can be completed straight through 100/100/100, or do the same number of each movement each set.
30 curls, 30 pull aparts, 30 hollow rocks… etc.
