WOD – Fri, Dec 2
Warm-up
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Bodyweight Bench Press
Pull-ups
INTERMEDIATE
5 rounds for max reps:
3/4 body weight bench presses
1:00 pull-ups
– Rest as needed between rounds.
BEGINNER
5 rounds for max reps:
1/2 body weight bench presses
1:00 ring rows
– Rest as needed between rounds.
INTENDED STIMULUS
- 10+ reps of each movement.
- Complete each round in less than 6:00.
- Advanced athletes can consider strict pull-ups or a harder variation of the pull-up.
Cool Down
3 sets:
:30 doorway pec stretch
30 banded pull-aparts
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
On a 6:00 clock
:45 cardio
10 PVC pass throughs
5 shoulder presses
BENCH PRESS REVIEW
PULL-UP REVIEW
PRE-WORKOUT
4-5 sets of increasing difficulty and loading:
5 kip swings/ring rows/pull-ups
5 bench presses (increasing loading)