Tuesday, 13 March, 2018

WARM UP – MOBILITY
2 Rounds:
8-10 Banded Whippets
10-15 Band Pull-aparts
20 Air Squats
5 Scap Pull-ups + 5 Beat Swings
10-15 Push-ups

WOD A
Bench Press x 6
Alt. EMOM x 8 mins (4 sets each)
1) Bench Press x 10-8-6-6
2) Pull-ups

-Bench: start @ approx. 60% & build each set
– PU’s: pick a progression & rep scheme that will be sustainable and allow you to work through 4 smooth and UB sets. These can be kipping or strict, CTB, chin-over, jumping etc.

WOD B
’bout that pump pt. 1 of 2
8 min AMRAP:
15/12 Cal Row (45-60 secs)
15/12 Hand Release Push-ups
15 Ball Slams 40/30lb

-Rest 4 mins before starting pt.2

————————————
’bout that pump pt. 2 of 2
8 min AMRAP:
12/9 Cal Bike (45-60 secs)
15 Toes To Bar
15 Wallballs 20/14lb

ACCESSORY
1) 3 Super Sets:
15 Incline DB Bench Press
15 Single Arm Bent Over Rows /side
-Rest 2 mins-

2) 100 Banded Face Pulls in as few sets as possible