WARM UP – MOBILITY
Big dynamic full body warm-up
Dowel dislocates, Thoracic mobility, Power snatch review
Kipping pull-up / Bar muscle-up, and HSPU review and scaling options
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Warm up for WOD A
WOD A
PSYCHO (RX)
Complete for time:
12 – 9 – 6 reps of:
Power Snatch (95/65)
Chest to bar pull-ups (Scale to banded or jumping)
Handstand push-up (kipping allowed, scale to pike or DB press)
— OR —
PSYCHO (ADVANCED)
Complete for time:
9 – 7 – 5 reps of:
Power Snatch (135/95)
Bar muscle-up
Strict handstand push-ups
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12 min time CAP on either workout today
WOD B
In remaining class time, complete 4 sets of each alternating:
1) 12, 10, 8, 8 Bench press
2) 12, 10, 8, 8 Barbell bent over rows
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Start at a moderate/smooth working set of 12, and build each set to a heavy set of 8.
Partner up if possible and share 2 barbells.
Rest as needed or ~60-90s between sets.
BENCH PRESS X 8
BENT OVER ROW X 8
ACCESSORY
1) 2-3 rounds:
12-15 Barbell bicep curls
12-15 Dumbbell tricep pull-overs (single dumbbell, upper back across a bench)
– rest 60s
2) 2-3 rounds:
15-20 Banded face pulls
15-20 Banded tricep press downs
– rest 60s
