Friday December 2, 2022

“Don’t be busy, be productive.” -Anonymous 

Warm Up: 
On a 6:00 clock
:45 cardio
10 PVC pass throughs
5 shoulder presses

Specific Warm-Up:
4-5 sets of increasing difficulty and loading:
5 kip swings/ring rows/pull-ups
5 bench presses (increasing loading)

BENCHMARK WOD: LYNNE
5 rounds for max reps:
Body weight bench presses
Pull-ups in a single set
– Rest as needed between rounds.

Intended Stimulus: 10+ reps of each movement

Intermediate: 
5 rounds for max reps:
3/4 body weight bench presses
1:00 pull-ups
– Rest as needed between rounds.

Beginner:
5 rounds for max reps:
1/2 body weight bench presses
1:00 ring rows
– Rest as needed between rounds.

HOME WOD: 
Equipment: 
5 rounds for max reps:
DB floor presses
DB bent over rows
– Rest as needed between rounds.

Bodyweight: 
5 rounds for max reps:
Push-ups
V-ups
– Rest as needed between rounds.

Movement scaling options:
Bench press: Reduce loading, DB bench press, push-ups
Pull-ups: Reduce loading/difficulty, banded pull-ups, hard ring rows

Alternate Workout:
5 rounds for max reps:
Deficit push-ups or shoulder press (.5-.75 x bodyweight)
Pull-ups in a single set

Cool down:
3 sets:
:30 doorway pec stretch
30 banded pull-aparts