Saturday, 25 November, 2017

WARM UP – MOBILITY

2 Rounds:
10 Band Pull-aparts
10 Band Face Pulls
10 BTN Band Presses
10 Ext. Rotations Off Knee
10 Med-ball Pushups

WOD A

BENCH PRESS X 4
Alt. E90SECS x 5 sets of each:

1) Bench Press 10-8-6-4-4
10 @ 65-70%
8 @ 70-75%
6 @ 75-80%
4 @ 80-85%
4 @ 80-85%+

2) 2-3 Rope Climbs at your most challenging progression

WOD B

MY ENDLESS LOVE
3 Rounds for time:
5 Renegade Rows 2×50/35lb (pushup, row left, pushup, row right = 1 rep)
10 DB Thrusters 2×50/35lb
15 DB Deadlifts 2×50/35lb
200′ Farmers Carry 2×50/35lb

ACCESSORY

1) Banded shoulder stretches: pecs, posterior, lats x 1-2 mins per position

2) Crossover Recovery

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