Thursday
Warmup/Mobility) 2 Rounds:
10-15 Band Dislocates
5-8 Band Pull-aparts
5-8 Band Presses
10-15 Pushups
WOD A) Bench Press (15 mins) All % are based off of your training max:
Int/Adv: (must have been lifting consistently for more than a year and have a good strength baseline)
EMOM x 7 sets: 3 reps at 50-55% bar weight (fast off the chest) + 20lbs chains per side for 200lb+ bench/10lbs per side for less than 200lb bench
Beg/Int: 3-4 warmup sets, then 1×5 reps at 40%, 1×5 @50%, 1×5 at 60%
WOD B)
Int/Adv: “Zoe” or “Bar Zoe”
For time: 30 Ring Muscle Ups or 30 Bar Muscle Ups ***10 min cap***
*Int scale to 15-20 reps or a 10 min Muscle Up EMOM
-OR-
Int/Beg: Alt. EMOM x 10 mins:
4-6 Strict Pullups
4-6 Strict Bar Dips
WOD C) 4x500m Row Sprints (approx. 16 mins):
-Rest 2 mins between each interval, or as long as it takes your partner if more than 2 mins.
-Goal is consistency
-Record your slowest interval.
