Wednesday, 7 February, 2018

WARM UP – MOBILITY
2-3 mins running/dynamic

2 Rounds:
10 Banded circles each direction + 10 pec flies (red band looped around post)
10-15 Band Pull-aparts
10 Cuban Press w/light BB or weighted PVC + light plates
10 T-spine Push-ups (5 each side alt.)
*Start on any exercise

WOD A
1 1/4 BENCH PRESS X 8
4 sec descent on each rep
1 1/4 BENCH PRESS X 6
4 sec descent on each rep
E3MOM x 4 super sets:
1 1/4 Bench Press x 8/8/6/6 @ 55/60/65/65-70% of 1RM
8-10 Pronated Bent Over Rows w/2 secs pause at the top of each rep

-Record heaviest 8 and 6

WOD B
SHOULDERZ ‘N’ TINGZ
21-18-15-12-9-6-3 reps for time:
Shoulder To Overhead 135/95lb (2 sets max. first round)
Toes To Bar

ACCESSORY
1) 3 Sets at an easy pace
20 Banded Sit-ups
10 Powell Raises per side
100′ 90/90 Upside-down KB carry – farmers carry a heavy KB in your other hand

2) 3 Sets:
20-25 Banded Upright Rows
-Rest 30 secs-
20-25 Banded Face Pulls
-Rest 30 secs-
*Start with a red band and add if needed

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