Mon. Jan 9, 2017

DE UPPER

Warm-up

500m row (each)
Partners and lightweight DB’s:
3x
1 partner: 5db pushups and 10db push press
2 partner: hang from the rig
Switch

Weightlifting

Bench Press vs. Bands 

3x3 @45%
4x2 @55%
5x1 @65%
-then
2x10 No Bands

SWOD - Strength WOD

Metcon (Time)

5 Rounds For Time:
15 Shoulder Press AHAP
10 Dips
5 Toe 2 Bar
*Scale shoulder press weight so it doesn’t have to be broken much. First set unbroken for sure. Dips can be banded today. Ring or bar is acceptable. Scale ROM of T2B as always, all the way down to a v-up if necessary.

ACCESSORY WORK

3x
Max Time Single hand plank (each)
12 DB Curls (2 count slow eccentric)