WARM UP – MOBILITY
Quick dynamic shoulder warm-up + banded activations (pull apart, flys, rows etc.)
6-8/each: Scorpion / Iron cross / push-up to down dog
WOD A
1 1/4 BENCH PRESS X 8
4 sec descent on each rep
BENT OVER ROW X 8
Every 3:30 x 4 supersets:
8 x 1+1/4 Bench press w/ 4s negative on each rep (Start at 50-55% of 1RM and build if tempo is maintained)
8 x Bent over barbell row w/ 4s negative on each rep
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Standard or slightly narrower grip on the bench press (keep the elbows in)
Pronated grip on the bent over row
WOD B
ARM-A-GETTIN
Complete 3 rounds for total reps: (18 min)
40s AMRAP / 20s rest and transition:
1) Dumbbell push-up + Renegade rows (35/25lb) (Push-up + Row R + Row L = 1)
2) D ball clean 100/70lb (Ground to alternating shoulder, not over)
3) Parallette shoot through (Push-up, shoot through, dip, shoot back = 1)
4) Rope climbs (1 climb = 3 reps)
– rest 2:20 min after each full round –
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Start on any station and rotate in order for each round
Standard on both push-ups: shoulder below the elbow
ACCESSORY
3 rounds for quality:
8-12 Ab-wheel roll-outs
18-20 Alternating bicep curls
20-25 Banded tricep press-downs
