Friday

 

Warmup/Mobility) (10 mins)

Lots of shoulder circles/rotations

Pec and Rear delt stretch with band

 

WOD A) Wendler Bench Press: (16-18 mins): work out the following percentages using 90% of your 1RM

 

**4-5 Warmup sets of 5-3 reps at 40-65%**

 

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95% – MAX EFFORT SET

*Rest 2-3 mins between working sets

 

WOD B) 4 Rounds:          

 

Single Arm KB Bench Press x 7-8 reps per arm @ 30X0 tempo (Rest 10 secs between arms)

300m Row

Max Unbroken Strict Dips – aim for 8+ reps at your current progression

-Rest 2 mins-

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