05.09.2019 WOD

A. Mobility

B. Bro-sesh

Dynamic Upperbody:

Rep scheme for each movement is 12-10-8 and tempo for each movement is 30×0 (3 sec down, then explode up)

*Tempo Bench Press (start at 65-70% of 1RM then climb in weight at your discretion)
12-10-8
*Superset with banded pull-aparts (no particular tempo)
12-10-8
*Superset with ring dips
12-10-8

Rest a few minutes, then do the next set of movements in the same fashion as above.

*Strict DB Press (3 seconds down, then explode)
12-10-8
*Superset with side lateral raise (same tempo)
12-10-8
*Barbell Curls (same tempo)
12-10-8

Met-con:
“Death by 10m” with a twist
Min 1: 1 Burpee, 10m run
Min 2: 2 Burpees, 10m run x2
Min 3: 3 Burpees, 10m run x3
Min 4: 4 Burpees, 10m run x4
So on, so forth until you can no longer complete a set within the minute. Score is total rounds & reps.