| a) WARM UP:
3 rounds of:
- 10 kb swings – light
- 10 goblet squats
- 10 mountain climbers
- :30 sec door stretch on each arm
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| b) WOD:
Superset for 4 rounds:
- 15 Bench presses @ 50% BW
- 1 length of sled pull (hand over hand – 180/135)
Rest 2-3 mins per round
c) WOD 2:
3 Sets:
- 10 seated dumbbell shoulder presses – single arm
- :45 sec side plank – left
- :45 sec side plank – right
Rest 2:00 min per round
d) WOD 3:
- Grab a heavy (I mean heavy sandbag/dball) and bearhug it for a 400m carry.
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e) ACCESSORY WORK:
- 30 DBall/Sandbag Cleans for Time (heavy)
Up and over the shoulder completes a single repetition. Every 5 repetitions, carry the ball/bag 10′ before beginning the next set of 5 repetitions. |
f) POST-WOD RECOVERY:
- 2 min pigeon pose
- 2 min couch stretch
- 2 min roll your feet
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