DATE – Thursday

 

Warm-up: Dynamic shoulder circles + band pull aparts, dislocates etc.

10 Dive-bomber push-ups

 

Mobility: Lacrosse ball into pectorals and anterior deltoids

Pectoral / shoulder stretch laying on the floor

 

WOD A) Wendler bench press (17 min)

Warm-up sets:

1×8-10 @barbell

1×5 @ 40-45%

1×5 @ 50-55%

1×3 @ 60%

*Rest 60s between warm-ups sets

 

Working sets:

1×3 @ 70%

1×3 @ 80%

1×3+ (ME set) @ 90%

*Rest 2-3 min between working sets

**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown. Be sure to use a spotter on your ME set!

(% sets are based off of 90% of your true 1RM – training max)

 

 

WOD B) 12 min AMRAP:

10 Push-ups*

15 Ball slams (30/20)

10 Dips**

15 Ab-mat sit-ups

 

*Adv – Hand release / Int – Regular / Beg – Bench or box as needed

**Adv – Ring / Int – Bar dips / Beg – Banded bar or parallette

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