WOD: October 17, 2020

UPPER BODY PUSH/PULL (DYNAMIC EFFORT)

WORKOUT

Strength

Chaos Bench Press 8 x 4 EMOM (Medium)
Every minute on the minute do 4 reps.
Weight should be about 40-50% of your 1RM (rep max).

Movement Circuit A – 4 Rounds
30-60 seconds REST in between rounds

Overhead Chaos BB Press x 10-12 (Medium+)
DB Skull Crushers x 12-15 (Medium)
High Band Chest Fly x 25

Movement Circuit B – 3 Rounds
30-60 seconds REST in between rounds

Chaos Band Push Up x 8-10
Standing Alternating Hammer Curls x 10-12 (each side / Medium+)
Seated DB Lateral Raises x 15 (Medium)
Overhead Chaos Walk x 30 sec (back and forth)

WARM UP

Bike / Row – 2-3 Min
Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
Lunge to Scaption x 10 (each side)
Shoulder Taps x 15
Body Weight Squats x 15
Scap Pull Ups x 10

DECOMPRESSION

Child’s Pose with Reach x 30 seconds (each side)
Band Lat Stretch x 60 seconds (each side)
Kneeling Hip Flexor x 60 seconds (each side)
Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.