May 9, 2019

 

a) WARM UP:

2 Rounds

  • 10 scorpions
  • 10 kneeling thoracic extension + rotation per side
  • 10 banded pullaparts
  • 5 inchworms with pushups
b) STRENGTH:

3 sets x 12 reps:

  • Dumbbell Bench Press
  • Duel Dumbbell Bentover row
  • Dumbbell Flys
c) Specific warm up

  • 3 box jumps normal height
  • 4 dumbbell snatches
  • 3 dumbbell burpees

WOD:

20 Minute AMRAP

  • 8 High box jumps
  • 12 Dumbbell Snatches
  • 16 Dumbbell Burpees
  • 30m Farmers Carry (db or kb) – 2 full lengths of the gym
Posted in WOD