Monday
Warmup/Mobility)
Shoulder capsule int/ext rotation mob w/band, 10 reps per position
Shoulder stretch w/band; pecs, posterior, bully 30-40 secs each
WOD A) (Wendler) Bench Press – 15 mins:
6-8 reps @ 50%
4-6 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90% – max effort set
WOD B)
B1) 8 min AMRAP:
Row 800-1km (Cap at 4:00), then AMRAP…
8-12 Dips (Ring, Bar, Parallette – choose a number you can keep moving with)
12 Med-ball throw Sit-ups 20/14lb – position yourself in front of and slightly away from a wall, feet anchored/no abmat, touch ball behind head, situp and throw ball against wall, catch and repeat
-Rest 2 mins-
B2) 8 min AMRAP:
Row 800-1km (Cap at 4:00), then AMRAP…
10-15 hand release push-ups
10 Ball Slams 40/30lb
