WARM UP – MOBILITY
Big dynamic shoulder warm-up + stretch (Overhead, Pecs, Dip extension etc.)
Tech/Warm-up: Bench press
WOD A
Every 3 min x 5 sets:
Bench press x 8, 8, 6, 6, 6
—
Start with a moderate / smooth set of 8 and build each set to a heavy 6 (heavier that the 8s from 2 weeks ago.)
*Bench Press x 6*
*Bench Press x 8*
WOD B
*Tabata’ish Muscle Endurance*
Complete 4 rounds for total reps: (13 min)
20s AMRAP Strict weighted bar dips (20/10lb)
10s rest
20s AMRAP Push-ups
– 40s rest –
20s AMRAP Strict weighted pull-ups (20/10lb)
10s rest
20s AMRAP Kipping pull-ups
– 1:10s rest –
—
You may start on either the strict dips or the strict pull-ups, alternate, then longer rest.
Scale the weighted dips/pull-ups to bodyweight or banded
Scale the Push-up to bench/banded, and kipping pull-ups to jumping pull-ups or ring rows
(26 rounds of tabata clock)
ACCESSORY
Crossover Symmetry: “Recovery” or “Iron Scap”
OR
2-3 rounds:
8-10/side x Trap 3 raise
8-10/side x Powell raise
12-15 Banded face pulls
