Saturday, 12 May, 2018
WARM UP – MOBILITY
Banded shoulder ROM drills
Bench dips, pull-up warm-ups
WOD A
WHICH WAY TO THE BEACH?
E4MOM x 3 supet sets:
Max UB Bench Press @ 70% of 1RM
Max UB chest to bar pull-ups
—
-Use a progression that allows for 8-10+ on both movements
-Score = total reps
WOD B
BATMAN & ROBIN
With a partner, complete 10 rounds for time
5 rounds each, alt. complete rounds
2 rope climbs (1 legless + 1 w/legs)
10 weighted push-ups – hands on DB’s 45/25lb
10 toes to bar
ACCESSORY
3 super sets:
12-15 DB pec flies
12-15 weighted bench dips
2-3 crossover plyo exercises each round (work your way down the list)
-rest 2-2.5 mins-
