23032015 WOD

Max Effort Upper Body

1) Work up to a max set of 3 to 5 reps on Barbell Floor press with olympic bar. You can lay in the rack/cage to do this or take it from the floor. This movement will protect your shoulders, take the lower body completely out of the press (unlike the bench press) and help build you some nice powerful triceps. Bingo wings fly away, bench press go up. Rest 2-5mins

2) 2 x AMRAP Swiss Bar Banded KB Bench Press. Start with a weight you can do 15-20 reps with; probably swiss bar plus red bands & 3kg or 6kg KB’s each side. Control the bar, the faster you go the harder it will be. This will probably also be quite painful. Same weight both sets, rest 2 to 4 mins between sets

Perform the next two exercises back to back but rest in-between each set
3a) 3 x 8 One Armed DB Row – Rest 1-2 mins
3b) 3 x 8 Band Pull Apart – Rest 1-2 mins

Perform the next two exercises back to back but rest in-between each set
4a) 3 x 8 DB Shrugs or Barbell Shrugs – Rest 1-2
4b) 3 x 8 DB Bicep Curls – Rest 1-2

OR!!

Perform the next two exercises back to back but rest in-between each set
4a) 3 x Handstand 1min
4b) 3 x 5m Rope Climbs

Perform the next two exercises back to back but minimal rest
5) 5 x 10 x Medball sit-up and throw (to partner or wall), 5 x 10 x Powerwheel rollouts. Minimal rest.
5a) 5 x 10 x Wallball sit-up and throw (to partner or wall)
5b) 5 x 10 x Power-wheel rollouts. Minimal rest.