Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Bear crawl
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Bench Press x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 5 last week.
WOD
Competitive:
as many rounds as possible in 15 minutes
8 handstand push-ups
15 box jump overs
15/10 cal bike
Performance:
as many rounds as possible in 15 minutes
8 Pike push-up or push-ups
15 box jump overs or step overs
11/8 cal bike
Lifestyle:
as many rounds as possible in 15 minutes
8 Pike push-up or push-ups
15 box step up (any height)
8/6 cal bike