Tuesday, 11 October, 2016
WARM UP – MOBILITY
6-8 mins quick shoulder warmup drills…
2 Rounds:
Light DB complex: 5 front, 5 side, 5 rear delt raises, 10 overhead press (5 narrow, 5 wide), 5 rear, 5 side, 5 front delt raises
10-15 archer rows with red band wrapped around a post on the rig
*Partner up, one person on DB’s, one on bands
WOD A
SHOULDER PRESS X 10
E2.5MOM x 5 Super Sets:
10-12 Shoulder Press (approx. 60% of 1RM)
10-12 Supinated Bent Over Rows
—
-Complete Rows immediately after completed Presses, rest remainder of 2.5 mins
-Use a weight that you could hit 15 reps with on your first set so that you don’t go too heavy and burnout too soon. You can keep the same weight across or add a little as needed
WOD B
CRY ME A RIVER
(20 mins)
45 secs on / 15 secs off x 4 rounds for total reps, 1 min rest between rounds:
Assault Bike Cals
Alt. DB Snatch 70/50lb
Bench Facing Burpees (jump must clear the bench, use a parallette if the bench is too high)
—
-Everybody starts on bike, stagger start
ACCESSORY
Crossover Recovery
