WOD – Mon, Sep 8
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 row or bike
2 rounds:
- 10 PVC pass throughs
- 5 push-ups
- 5 ring rows
- 10 scap pull-ups
Specific Warm-Up (8:00–16:00)
- 10 empty bar bench press
- 3×5 tempo bench press (controlled tempo, build to working set)
- 10 scap pull-ups
- :10 dead hang
2x 3–5 strict ring rows (scaled option)
Strength Superset (Weight)
(18:00–30:00)
Every 2:30 x 4 Sets
6–8 Bench Press @ ~75–80%
Max Effort Ring Rows (8 reps minimum)
Conditioning (AMRAP – Reps)
RXConditioning (35:00–50:00)
Max reps in 5 rounds:
1:00 DB Bench Press (50/35s)
1:00 Knees to Elbows
1:00 Bike for Max Calories
1:00 REST
Intermediate: 35/20lb. DB’s, Hanging knee raises
Baseline: 15/10lb. DB’s, lying leg raises
Cool Down (Checkmark)
(53:00–60:00)
- 10 hammer curls
- 20 banded pull-aparts
2 rounds NFT
Today is an upper-body push/pull day. Strength superset followed by pumpy conditioning with upper-body interference and midline control.