WOD

121622

By December 15, 2022 No Comments
Friday, December 16

WOD

Warm-up:
2x Thru
3 Up/Down Dog
6 Ring Row
9 Bench Dip
2x Thru
3 Tempo Push-Up
6 T-Spine Opener
9 Lat Pull

Spend 6-8 minutes warming up to WOD weight.

WOD
Choose your Pump Day WOD!

Option A
“Strict Lynne”
5 Rounds for Max Reps:
Bench Press (100%/70% Bodyweight)
Strict Pull-up
Rest as needed between movements and/or rounds.
*25 Min Cap*

Goal Reps:
Aim for a minimun of 12 reps on the first 2-3 sets. Thereafter you can expect a fair amount of fatigue and a lower rep range. Use a lighter weight and/or assistance bands if you cannot reach this goal.

Option B
5 Rounds:
8-10 Bench Press (Build Sets 1-2, Across Sets 3-5)
3-5 Rope Climb
Rest as needed between movements and/or rounds.
*25 Min Cap*

Sub 5-8 Rope Get-Ups or 8-10 Pull-ups for Rope Climbs (your preference).

This is a high-rep strength workout, and not for time.

Mobility:
:30 Wall Pec Stretch
:30 Puppy (L/R/M)
:30 Standing Straddle Forward Fold

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.