WARM UP – MOBILITY
Quick dynamic shoulder warm-ups
2-3 rounds of:
30-45s Skipping drills
Red band press / pull activations
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Review /Tech: bench press and bent over rows and set up/warm-up for WOD
WOD A
200**
Complete for time:
100 Bench press* (95/65)
(every break complete 30 doubleunders)
100 Bent over rows* (95/65)
(every break complete 15 ab-mat sit-ups)
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Keep the DU’s sets to 30-45s, scale reps or to 60 singles as needed
You should be able to start with ~15-20+ of each movement with the weight you choose.
Maximum or “CAP” of 10 rounds of each movement to complete the 100 reps.
WOD B
Rest and recover from WOD A, then In remaining class time work through 2-3 rounds each:
1)15-20 Barbell bicep curls
20-30 Russian twists (plate or med ball)
– rest 60s –
2) 15-20 Dumbbell pull-over / tricep extensions (lay w/ upper back across your bench)
15-20 KB/DB oblique side bends /side
– rest 60s –
