WARM UP – MOBILITY
Set up a barbell in a rack for bench press
Dynamic upper body joint rotations and red band shoulder warm-ups (press/flys/row etc.)
Review Bench press technique and warm-up for WOD A.
WOD A
1 1/4 BENCH PRESS X 6
4 sec descent on each rep
Every 3 min x 4 sets: 10, 8, 6, 6 reps of:
1 + 1/4 Bench press w/ 4s negative on each rep (controlled 1/4 rep, no bouncing off your chest!)
Start at a light-moderate weight or ~50-55% and build as needed
WOD B
Every 3 min x 3 tri-sets:
Max effort set of strict pull-ups (either grip)(use a band that allows 6-8+ on first set)
12-15 Double DB/KB bent over rows (build as needed)
15-20 Banded face pulls (or band pull aparts)
- Rest 90s after last set –
Every 3 min x 3 tri-sets:
Max effort set of Strict Dips (Rings or Bar)(use a band that allows 6-8+ on first set)
12-15 Dumbbell Bench press (build as needed)
15-20 Banded tricep press downs
ACCESSORY
2-3 sets: Rest as needed
8-10 Strict toes to bar (or straight leg raise)
12-15/side Half kneeling high to low banded wood choppers (inside knee forward)
15-20 Superman lifts (hold light plates for added challenge)
