SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 5-8

A2) Goblet Lateral Lunge (not alternating):
4 x 5-8

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 8 of 8

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4 Rounds for Times:
10 Toes-to-Bars
20 Push-Ups
30 Sit-Ups
40 Squats

Rest 2 minutes between rounds.

The goal is fast and relatively unbroken rounds. Scale Toes-to-Bars to Hanging Leg or Knee Raises and Pus- Ups to Knee Push-Ups as needed. Don’t fall into the “simple” movement trap, where your start doing Toes-Near-Bars, Pervy Uncle Push-Ups, Hunchback Sit-Ups, and 1/4 Squats. You have 400 opportunities to perform these common movements uncommonly well. Use all 400 of ’em!

Post times and Rx to comments.

5x
Run 400m
30 kb swing

• 1-1-1-4-3-2-1 of:
BB Back Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps

1A: in partners you have 5 mins to accumulate 3 mins of ring support followed by 20 strict ring dips

1B: 25 min Amrap
100 DUs
20 T2B
20 Box Jump@30/24”
40 Wall ball@9/6
40 DBThrusters@22.5/15
*break how you like
Wod Aims: keep this Wod fast , keep intensity high by setting achievable rep ranges and not resting when it’s your turn to work.

5x3 Pause front squats

Open 17.4

5x3 Pause front squats

EMOM 15
1. 15 ground to overhead
2. 15 plate sit ups
3. 10 burpee to a plate

50 Calorie Row, 50 Abmat Sit-Ups
40 Calorie Row, 40 Abmat Sit-Ups
30 Calorie Row, 30 Abmat Sit-Ups
20 Calorie Row, 20 Abmat Sit-Ups
10 Calorie Row, 10 Abmat Sit-Ups

Hitta dagens tyngsta snatch