WOD: 5rds
60 DUs
20 abmat sit-ups
15 Bench Press (DB, KB or Barbell)
Then 3rds
9 strict pull-ups
AMAP Dips (any style)
10 T2B
20 second hollow hold
Warmup: 3rds
1 minute cardio
5 walkout push-ups
10 bent rows
Mobility: chest, overhead wall, child pose, lat
*spend time building to working weight
*pull-up prep (5 scap retractions,3 pull-ups)
*sub bent over rows for pull-ups if you don’t have a pull-up bar.
*sub 20 up/downs for DUs if you don’t have a jump rope
*up/downs (burpee with no push-up)
Zoom at 7am
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Old CAP dumbbell weights. I estimate the handle to be 2#
57lb dB?
WOD1. 5 rds 20:03 60 Dus 20 abmat 12 DB bench@57# WOD2. 3 rds 11:40 9 strict pull-ups 11 ring dips 10 T2B 20 sec hollow
155 for all sets of bench After Party 3rds Tempo push-ups 4 down 1 up AMAP Bicep curls
I’ll try this with heavy dumbbells in the morning. Probably safer then benching without a spot in the basement at 5am