Thu. July 6, 2017

ME UPPER

Warm-up

3 min Fighter Warmup, then:
3 sets 10 DB bench press, 10 OH Press, 10 bad pull aparts

Weightlifting

Red: Shoulder Press
-then 2xMax reps push press at heaviest press weight for the day

Bench Press vs Chains 

Wht/Blu: Chain Gang Bench
Load bar to 50% for 1rep
Then add chains and perform 1 rep. Continue in this fashion until a Max 1 is reached
1xAMRAP @90% chains
1xAMRAP @80% chains

SWOD - Strength WOD

10 min EMOM, Alternating:
10 Bench Press @135/95
Max Reps Strict Pullups

ACCESSORY WORK

50 Evil Wheels
3xMax Reps Pushups
Bi’s nTri’s