WOD: Thursday 240620

At least there’s benching.

• Coaching Notes

Going after some upper body pump and interference today with the focus on the Dumbbell Bench Press. We should make sure that athletes are choosing loads that they can go close to unbroken throughout on. The only time we should be looking shakey here and maybe putting in a break will be on the second set of 12 and 15 when we are making our way back up that ladder. Expect a good amount of shoulder pump for athletes, so encourage them to scale and pace as needed to remain unbroken. Our warm-up is a mix of targeted mobility, specific activation work and a good primer to make sure athletes can tackle this well. Again, we have included a fun finisher for the day that should blast the mid-back and triceps.

metcon: “Ferrigno”

For time:

15-12-9 reps of:

Dumbbell Bench Press, 50/35 lbs

Kettlebell Swing, 53/35 lbs

Burpee

-- Rest 3 mins --

9-12-15 reps of:

Burpee

Kettlebell Swing, 53/35 lb

Dumbbell Bench Press, 50/35 lbs

Goal: 5:00-7:00 / Set

Time Cap: 20:00

accessories:

4 rounds for max reps of:

Max rep Banded Face Pulls, 30 secs

Rest 15 secs

Max rep Skull Crushers, pick load, 30 secs

Rest 45 secs