Saturday, 24 March, 2018
WARM UP – MOBILITY
10 mins to complete 2 rounds at a steady pace:
200-250m row
5 cat cows + 10 bird dogs (5/side) – 10-15 Hollow rocks
6 Scorpions (w/ 3s pec/shoulder opener each rep)
20-25 Banded good mornings
12-16 x Bridged alternating dumbbell floor press (6-8/side)
WOD A
BENCH PRESS X 4
DEADLIFT X 4
In 20 minutes complete 5 working sets of each alternating between the 2 movements.
8 – 6 – 6 – 4 – 4 reps of Deadlift
8 – 6 – 6 – 4 – 4 reps of Bench press
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Start both movements at ~60% of 1RM and build each set to a heavy but not absolute max set of 4.
Rest as needed between sets but should be doing a set at least every 2 min to complete within the time.
WOD B
DUMBBELLS AND DIPS
Complete AMRAP in 10 mins of:
10 Dumbbell hang power cleans (lower DB’s to below the knee)
10 Dumbbell lunges (5/side – DB’s held in front rack position)
10 Dumbbell Renegade rows (5/side)
10 Ring dips
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Rx: 2 x 50/35lb DB’s
ACCESSORY
Crossover Symmetry “Iron Scap” or “Plyo”
