Warm up: 300 m row/run; 2x 10 close grip push up (or on incline), 10 ball slams, 5 scapular pull ups (depression), 5 pull ups
Mobility: Lats/tris -- foam roll, lax ball or bands
Skill Focus: Close grip bench press
Warm up and build to a. . .
Close grip bench press 5 RM
After you find your 5 rm. . .
2x max rep db bo rows (goal is heavy but 12 – 15 reps ea set)
WOD:
30. 20. 10 of
Level 3
Burpee box jump overs 24”/20”
c2b pull ups
ball slams 40#/20-30#
Level 2
Burpee box jumps 24"/20"
Pull ups
Ball slams 20#/14#
For time
Level 1
Burpees
Pull ups
Ball slams
For time
Post cgbp 5 rm and time for score
Mobility: Lats/tris -- foam roll, lax ball or bands
Skill Focus: Close grip bench press
Warm up and build to a. . .
Close grip bench press 5 RM
After you find your 5 rm. . .
2x max rep db bo rows (goal is heavy but 12 – 15 reps ea set)
WOD:
30. 20. 10 of
Level 3
Burpee box jump overs 24”/20”
c2b pull ups
ball slams 40#/20-30#
Level 2
Burpee box jumps 24"/20"
Pull ups
Ball slams 20#/14#
For time
Level 1
Burpees
Pull ups
Ball slams
For time
Post cgbp 5 rm and time for score
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