S/S/S:

Close Grip Bench Press

3X5

 

Increase weight ea set

Make sure your hands are no wider than the widths of your chest.  Don’t let the elbows flare out either.

 

WOD:

3 Rounds For Time:

10 Handstand Push ups

15 Ring Dips

20 Butterfly Sit-Ups

45 Double Unders

 

Lots of moving pieces on this WOD, so set up as efficiently as possible so you don’t walk anymore than you have to between movements.

 

Scaling Options:

HSPU – two pads under head or negatives, or wall kick ups and hold for 5 sec(5 total per round if doing wall walks)

 

Ring Dips – Stationary dip or box dips, or bench dips

 

BFSU – feet anchored SU

 

DUs- 2:1 SU with 10 min DU practice AFTER WOD

 

X-tra:

3 rounds

20 banded face pulls

20 banded push downs

10 lying plate raise (5/2.5)

 

Video courtesy of Liss Graham.  Quick demo of banded face pulls.  Only difference is, keep your head neutral, not looking down.

 

Video courtesy of Athletic Muscle Building.

Quick demo of banded push downs

 

Video courtesy of Eric Cressey.  Quick tutorial on lying plate raise.