Monday, 31 July, 2017
WARM UP – MOBILITY
(8-10 mins)
Shoulder circles, band pull-aparts and presses, front rack stretches
WOD A
PUSH PRESS X 3
Use a 20 min running clock:
A1) 13 mins to find a 3RM Push Press
– Rest 2 mins –
A2) Every 2 min x 3 sets (@ 15, 17, and 19 mins) complete:
3 Push Press @ 85-90% of A1
WOD B
Alt. EMOM x 15 mins (5 sets of each movement)
1) 4-6 Strict/Deficit HSPU’s
2) 6-12 Kipping/Chest To Bar Pullups
3) 100′ Heavy KB Farmers Walk
—
-Work to your most challenging progression on all movements that will be sustainable across the 5 rounds
ACCESSORY
1) 30 secs on / 30 secs off x 8-10 rounds bike or row @ a challenging but sustainable pace
—
2) 3 Super Sets:
10-12 Half Kneeling SA KB Arnold Presses per arm @ 31X1 tempo
10-12 Crossover Reverse Flies @ 30X1 tempo
*Rest 90 secs between super sets
