Pre WOD:
Bench Press
4 sets*2+ Rep Bench Press
87%
Last set= Max Rep
WOD:
A, Back Squat:
4 sets:
Set 1: 5 reps 75%
Set 2: 4 reps 80%
Set 3: 3 reps 83%
Set 4: 2 reps 86%
(Adjust weights to RIR 2)
B, AMRAP 12 min:
5 Toes to Bar
10 Push Press 40/25 kg (90/55 lbs)
30 Double Unders
Post WOD:
Shoulder Health:
𝗙𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
𝗘𝟵𝟬𝘀𝗲𝗰𝗼𝗻𝗱𝘀 𝗳𝗼𝗿 𝟭𝟮 𝗺𝗶𝗻𝘂𝘁𝗲𝘀: (𝟮 𝗦𝗲𝘁𝘀)
𝟭, 12/12 Single arm Barbell Rows (https://youtu.be/GTyeGGVT-zQ?si=s-48gbaUGWWtZW6h)
𝟮, 45 Seconds Supinated Dead Hang From Bar
𝟯, 60 Seconds Gymnastic Breast Strokes (https://youtu.be/jtZhKFm4GRo?si=_s4EZ7lbKch6IPd2)
𝟰, 12/12 Banded Internal Rotation (https://youtu.be/KSzBJF79540?si=NawL3yJq1NHh2DtV)
