Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

10 Lateral hops over bar

Seal Walk 30’

Spider-Man Lunge w/twist 30’

1:00 Row

10 light DB bench press

10 Scorpions

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pushing movement for this cycle will be the DB Bench Press.  These are great to help even out the chest/shoulder/triceps strength in a person.  With a barbell, the weaker side of the body can rely on the stronger side to take more of the load.  With DBs, each side fends for itself.  Keep the core tight, shoulders engaged and butt stuck to the bench throughout the reps!

WOD:

21-15-9:

Cal Row -Ladies, 16-12-8 for cals)

Ring Dips

  -6 min cap

-rest until clock hits 8 Min mark, then…

For Time:

45/40 Cal Row

45 Ring Dips

  -6 Min Time Cap      

Score each WOD separately

Video courtesy of Carl Paoli.Classic Push/Pull WOD done twice,…but differently…. So, the first time through, we break up the total reps and cals so we go back and forth between movements in a classic CrossFit-style rep scheme. The next time makes us go un-partitioned through all the cals before doing all the dips.  Which one will be done faster?  Guess we’ll find out…

Scaling Options:

Ring Dips -> Stationary Dips -> Box Dips -> Floor Press

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Pose – 1 Min per side