FRIDAY JUNE 26th

WARM UP 3X

200 m run

LIGHT WALL BALLS

HORIZONTAL RING ROWS

V UPS

SUPERMAN

STRENGTH

Push Jerk – 1RM

Neutral grip (palms facing inward) DB Floor Press + Mini or Monster Mini Band – 8RM

DB Tate Presses – 3×10

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Incline Dumbbell Tate Presses with Bands. Like the dumbbell rollback extensions I posted a few months ago, this exercise targets the lower triceps brachii/anconeus, which are greatly responsible for power in movements like bench press, overhead press, Handstand Push Ups, ring dips/muscle ups, etc. This exercise can be done flat or incline (as shown), without bands or with bands (as shown). Keep the dumbbells touching the entire time. Bring the tops of the dumbbells together as you are descending, and before you touch your upper chest (middle chest if you are on a flat bench). Pull the tops of the dumbbells apart as you ascend, but keep the insides of the dumbbells touching, and focus on full extension of your elbows at the top of every rep. Keep your shoulders packed tight like a bench press, to avoid using anything but your triceps. Enjoy! Check out our CrossFit and Powerlifting programming at WODFollow.com! #ConjugateNation #CrossFit #Powerlifting #OlympicLifting #Gymnastics #WestsideBarbell #SweattShop #RogueFitness

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WOD

10 Rounds For Time:

200 Meter Run

1 SH2OH 95/135 (**THIS INCREASES BY 1 REP PER ROUND)

2 Rope Climbs

4 T2B

FINISHER

DB Side Bends – 4×20 Per Side

Band Pushdowns + Band Face Pulls – 2X 50  Each

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