Wednesday July 27, 2022

Warmup

250M Row

10 Banded Pull Aparts

10/Side Banded Diagonal Pull Aparts

10 Banded OH Press 

10 Banded Good Morning 

10 Banded Ext. Rotation Pull Aparts

10 Banded Tricep Pull Downs 

10/Side Split Squat 

10/Side Fire Hydrants 

Mobility 

Banded Shoulder Distraction:30/Side 

Couch Stretch :30/Side 

Skill/Strength

Bench Press 3-4x5 at 92.5% of 5RM

Three to four sets of five, depending on how much volume is appropriate for you in combination with the WOD.

WOD

5 rounds:

300m row

10 shoulder to overhead

15 wallballs

Rest 1 minute between rounds

F: light barbell; air squats instead of wallballs

P1: 115/75

P1.5: 95/65

P2: 75/55

C: 135/95; heavy wallball