WARM UP – MOBILITY
Quick dynamic warm-up + shoulder rotations
2 rounds:
6-8 Push-ups (vary hand width)
8-10 x Band pull-aparts + Band presses
8 Box jump overs (step down)
– Band dislocates and post pec stretch while coach explains WOD A.
2 rounds:
6-8 Push-ups (vary hand width)
8-10 x Band pull-aparts + Band presses
8 Box jump overs (step down)
– Band dislocates and post pec stretch while coach explains WOD A.
WOD A
BENCH PRESS X 5
4-5 mins to warm-up then:
Every 2 min x 5 sets
Start at a moderate but smooth set of 5 and build to a heavy set or new 5RM
Every 2 min x 5 sets
Start at a moderate but smooth set of 5 and build to a heavy set or new 5RM
WOD B
JACK
20 min AMRAP:
10 Push press 115/75lb
10 KB Swings 24/16kg
10 Box jumps 24/20″
10 Push press 115/75lb
10 KB Swings 24/16kg
10 Box jumps 24/20″
ACCESSORY
Crossover symmetry “Recovery”
Roll out calves + Stretch
Roll out calves + Stretch
