Tuesday 140902

Warmup: 

5 min sled Upper

5 min Erg

10 min stretch upper body

Main:

1 Rep Max Bench Press with Mini bands ( Red color)

Then 80% Max reps

Assistance:

Standing DB Shoulder Press: 5 x 10 reps

Heavy Band Retraction: 3 x 25 reps

Bench row wide-Grip: 3 x 25 reps

DB shrugs: 3 x 25 reps (heavy)

Rolling DB Tricep extensions: 3 x 25 reps

Rest 1 - 2 hours

WOD:

1 rounds:

8 DB Snatch 4/4 (45/30)

8 CTB

8 Ring dips

For time:

rest 1 min

2 rounds:

8 DB Snatch 4/4

8 CTB

8 Ring dips

For time:

rest 2 min

3 rounds:

8 DB Snatch 4/4

8 CTB

8 Ring dips

For time:

rest 3 min

4 rounds:

8 DB Snatch 4/4

8 CTB

8 Ring dips

For time:

Rest 4 min

80 CAL Erg 

For time:

AODone