January 22, 2016

A) Warm Up – 10 min plus 5 min OHS warm up together

Row 2 min


10 pass thrus
1 min Pec Smash with LAX
1 min Foam Roll Lats, arm pits and under scap
10 passes LAX ball in trap
1 min Banded Lat Distraction
10 Cossack squats

5 min OHS warm up with the coach

B) Red Pill, Blue Pill? You have the choice of strength plus a shorter met con (Red Pill) or a longer endurance WOD (Blue Pill)

Red Pill 
12 min max.7 x 2 OHS
*start @60% and build
Blue Pill
30 min AMRAP:

  • 250m row
  • 5 OHS (95/65/45)
  • 10 burpee over bar
13 min AMRAP

  • 5 ring dips
  • 10 C2B
  • 15 squat (135/95/65)*

* 1st round: air squats,
2nd round: back squat,
3rd round: front squats,
4th round: OHS, keep repeating that cycle)

Accessory Work:

3 R:
10 tuck ups
20 leg swings
30 tick tocks
40 sec hollow hold

Recommended Mobility:

Pec Smash with LAX
Foam Roll Lats, arm pits and under scap
Trap Smash/Tack and Floss with LAX