WARM UP – MOBILITY
(10-12 mins max. for warmup)
4-5 mins Banded dislocates, pec flies, pull-aparts etc.
—
3 Sets at a quick pace:
8-10 Med-ball chest slams
6-8 Jumping pull-ups
WOD A
Alt. E90SECS x 3 sets of each (9 mins)
1) 6-8 Incline DB bench press @ 42X1 tempo
2) 4-6 Strict pull-ups @ 41X2 tempo
—
– Partner up and start on alternate stations where possible
– Heavy as tempo allows on bench, build as needed
– BW or weighted pull-ups if tempo can be maintained. Scale to jumping at tempo where possible, banded if not
WOD B
E3MOM x 3 super sets (9 mins)
6-8 Seated wide elbow 1&1/4 DB shoulder press
12-15 Bent over barbell rows
—
– Partner and stagger
– Heavy as technique allows, building as needed
WOD C
MATILDA
For time:
1km Row
50 Push press 45/35lb
30 Pull-ups
ACCESSORY
3-4 Super sets:
10-12 DB preacher curls on GHD
10-12 DB tricep kick-backs
– rest 90 secs –
