Warm Up:
AMRAP 4:
10 mountain climbers
10 air squats
10 push-ups
Specific Warm-Up:
Bench Press Review / Build Up
Loading Up:
2-3 rounds:
10 bench presses
– Take turns with a partner.
– Add load each round.
WOD:
For load:
10-10-10-10-10:
Bench press
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
5 sets for reps:
Max unbroken DB shoulder presses
– Rest 4:00 between sets.
– Use two DBs.
Bodyweight:
5 sets for reps:
Max unbroken strict handstand push-ups
– Rest 4:00 between sets.
Movement scaling options:
Bench press: Load, DB options
Limited equipment option:
5 sets for reps:
Max unbroken DB bench presses
– Rest 2:00 between sets.
– Use two DBs.
Post-Workout Skill Work:
1 set:
Max-effort hanging L-sit hold
– All athletes start together.