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WOD:

1b) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press:

5 @ 65%

4 @ 75%

4 @ 80%

4 @ 80%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets.

1a) 9:00 – 19:00 – Every 2:30 x 4 sets – Bench Press:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets.

1c) 19:00 – 25:00 – Every 1:30 x 4 sets: 10 Seated Dumbbell Arnold Press

Pick load you can either maintain or build upon. Arnold Press should start at the chest, supinated, and press all the way overhead to a pronated position.

1d) 26:00 – 35:00 – 3 x 3 minute AMRAP:

Cycle 1 – 10 Dumbbell Skull Crushers in Glute Bridge Hold + 10/side Side Plank Dips

Cycle 2 – 3/side Air Plane + 10 Alternating Bent Over Dumbbell Row

Cycle 3 – 10 Push-ups + 10 Prone Snow Angels

Each one is an AMRAP for quality, not speed. Perform movements at whatever pace allows you keep the movements clean.

Extra Work:

2) Paralette Shoot Throughs: 5 sets of 8

Rest 60 seconds between sets.

3) GHD Sit-ups: 4 sets of 10-15

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE