July 20, 2017

 

a) WARM UP:

3 rounds of:

  • 10 kb swings – light
  • 10 goblet squats
  • 10 mountain climbers
  • :30 sec door stretch on each arm
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. 

 

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
Posted in WOD