WARM UP – MOBILITY
Quick dynamic upper body warm-up / joint rotations
Red band dislocates, pull-aparts, pec flys
Shoulder/Pec/Dip extension stretch
Review Bench press / Bent over row and warm-up for WOD A
WOD A
Every 3:30 min x 4 sets: (14 mins)
8,8,6,6 Bench press (Start at ~60-65% and build as needed to a heavy set of 6
12/arm bench or box supported single arm bent over rows (DB or KB)
15-20 Band pull aparts
—
Partner up if possible and follow your partner through stagger by 60-90s (always start on BP)
Build heavier than the 8’s done Apr 14th, measure added for reference.
Heavy / smooth weight across on rows
BENCH PRESS X 6
BENCH PRESS X 8
WOD B
BODY-ODY-ODY-ODY-ODY-ODY-ODY
Complete for time:
21-15-9-6-3 reps of:
Box jump overs (24/20)
Burpee pull-up
—
CF Open standard for the burpee pull-up (bar must be out of reach standing under w/ arms extended)
ACCESSORY
3 rounds: rest as needed
10-12 Dumbbell hammer curls + 100ft Dumbbell gun walk
12-15 Dumbbell pull-overs
15-20 Banded hollow lat push downs
—
Pull-overs: upper back across the bench, bend elbows to bring single DB just over your head, then open shoulders as you lower it down. Pull back and finish with the tricep extension.
