WOD:

1) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5 Close Grip Bench Press

Pick output you can maintain on the machine for all sets. Start around 50-60% of your 1RM Bench Press, build as heavy as deemed fit.

2) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Barbell Upright Rows

Pick output you can maintain on the machine for all sets. Upright rows, work light, focus on positioning and range of motion. Keep them Strict.

3) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Dumbbell Floor Press + 10 Kettlebell Swings 35/26

Pick output you can maintain on the machine for all sets. Use a weight for the Floor Press that is tough to do for 10 reps. Keep the Dumbbells neutral for the Floor Press. This entire piece should be done as one continuous 42 minute piece.

Extra Work:

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

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