Wednesday, June 5th

Wednesday, June 5th

A. 3 sets
60 sec row or ski @mod pace
10 banded lat pull down behind neck, facing floor
10 jumping ring dips

B. Mobility
B1. Tall kneeling shoulder extension
10 rep with 3 sec hold at top *pull hard at top*

B2. 5 excentric chin ups
*hold 3 sec at bottom*

Ring Dips (5 x 3)
E2MOM x 5
3 reps weighted @ as heavy as you can

Metcon (AMRAP – Reps)
E3MOM for 18 minutes
2 rounds
10 OHS @95/65
10 Burpees over bar

If you can complete 2 rounds under 2 minutes, add 2 reps for both exercises on every round:
RND 1 = 10/10
RND 2 = 12/12 etc

There are 6 rounds. If you feel you’ve hit a rep scheme that will be challenging to hold, stop there

Rope Climb (10 x 1 1/2)
EMOM x 10
1 / 2 climb
1 full rope climbs

In the same minute

Metcon (Weight)
5 sets
8 straight arm flys @ heavy
8 straight arm pull overs @ heavy

Straight arm pull overs:

Power endurance
Metcon (6 Rounds for reps)
E2MOM for 12 minutes
3 power clean @70% of your clean
6 jumping squat @30% of your back squat

3 sets
5/5 Bird dog
5/5 Deadbug

Hold every reps for 3-5 seconds


Post chain
3 rounds
Single DB Bench supported back extension
5/arm with bench under mid rib cage
5/arm with bench under rib cage
5/arm with bench at the hips

This exercise is meant to be use to educate the motor units in your back to fully recruit and fire. Here is how to perform it:
1. Lie prone on a bench. The bench should end under your mid
rib cage.
2. Place a small weight in one hand.
3. Flex and extend the cantilevered portion of the spine (portion
of the spine that is hanging).
4. Move your body higher on the bench so it finish under the rib
5. Repeat step 2 and 3.
6. …
5 reps per hand holding the db.

filed under: WOD