Search

Monday March 8th WOD

Warm up:

2 Rounds:

5 Dislocates

10 Banded Pull downs

10 Scap Retractions

10 Hollow Body Swings

10 Shoulder Taps

5 Swimmers


Strength:

Shoulder Press 3x10 @ 70 %

DB FLY 3 x 10


Conditioning:

4 x 3 min AMRAP

3 pull-ups

5 Push Press (135/95)(125/85)(115/75)

20 Double unders

*1min rest after each 3 min amrap

67 views0 comments

Recent Posts

See All

Strength: Find a 1rm Snatch Conditioning: 6 Rounds 200 Meter Run 12 Push Press (135/95)(125/85)(115/75) 12 Weighted Sit Up (45/25)

Strength: Back Squat 1x3 @ 55%, 1x3 @ 65% 4x3% 80% Conditioning: Part 1 - 1 Round 24 Hang Squat Clean (135/95)(125/85)(115/75) 24 Burpee Over Barbell Rest 1 Minute after Part 1 Part 2 - 3 Rounds 8 Ha

Conditioning: Partner WOD: 6 Rounds For Time 24 Air Squats 24 HSPU 24 Toes to Bar 400 meter Run Split Reps evenly except for the run