Tuesday, 10 October, 2017
WARM UP – MOBILITY
2-3 mins Shoulder Circles/Rotations
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2 Rounds:
10-12 Banded Ext. Rotations (elbows at 90 degrees)
10-12 Band Pull-aparts
8-10 Med-ball Push-ups (one hand on top of ball, one hand on the floor, 4-5 reps per side)
8-10 Supinated Scap Pull-ups
WOD A
A1) 3 Super Sets E3MOM:
12-15 Close Grip Bench Press (use a weight that will allow 15 the 1st round, 12-15 2nd, rep to failure on 3rd – approx. 60% of 1RM)
12-15 Pronated Bent Over Barbell Rows (same instructions as bench press)
—REST A FULL E3MOM—
A2) 3 Super Sets E3MOM:
6-8 Strict Supinated Chin-ups @31X1
6-8 Strict Dips @31X1
*Add weight if needed, but MAINTAIN TEMPO
WOD B
MAN IN THE MIRROR
6 Rounds for time (15 min cap)
30 Double-unders (approx. 30 secs of double under practice, or 60 singles)
10 Pull-ups (Ring Rows if you did Banded Pull-ups for WOD A)
5 Clean & Jerks 155/105lb
ACCESSORY
1) 3-4 Super Sets:
12-15 Barbell Bicep Curls
12-15 DB Tricep Skull Crushers
-Rest 90 secs-
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2) Crossover Plyo or Recovery
