WARM UP – MOBILITY
Quick dynamic shoulder warm up + red band activation drills
(Dislocates, Pull-aparts, Pec flys etc.)
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Tech: Bench press
WOD A
BENCH PRESS X 3
15 min to build to a heavy (but not max) set of 3 bench press
(build as needed, but don’t let the reps get sloppy or to a slow grind today_
WOD B
FANTASTIC BEASTS
Complete 5 rounds for time:
100 – 80 – 60 – 40 – 20 Double unders
50 – 40 – 30 – 20 – 10 Kettlebell swings (24/16)
25 – 20 – 15 – 10 – 5 Bench press (135/85)
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Scale doubleunder reps so that the first set is 90s-2 mins (or x2 singles)
Scale bench press weight to ~60% of WOD A weight (10-15 unbroken)
Big classes, partner up and stagger 4 min behind your partner.
25 min time CAP
ACCESSORY
3 sets for quality: rest as needed
10-20 x GHD Sit-ups
12-15 x Banded face pull (thin red band)
20-30 x Banded good morning (heavy green/black band)
