Tuesday, 18 October, 2016
WARM UP – MOBILITY
Quick dynamic warm-up
Banded shoulder warm-ups: pull aparts, presses, rows
WOD A
SHOULDER PRESS X 8
Every 2.5 min x 5 sets:
A1) 8-10 strict shoulder press
– Rest 10-15s
A2) 8-10 Ring rows @3,1,X,2
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Make all 5 sets of strict press working sets, start with a weight that you should be able to get at least 12 reps with and attempt to use the same weight across all 5 sets or slowly build as needed.
Challenge ring rows by lowering the rings/raising the feet as needed, but maintaining full ROM and tempo is a priority. For an added challenge you may practice a false grip on the ring rows.
WOD B
HEATHENS
Compete 4 rounds for total reps:
45s Dumbbell push-up + renegade row (45/30lb) (1 = push-up + Row R + Row L)
15s Rest
45s Box jump overs (30/24″)
15s Rest
45s Weighted anchored sit-ups (no ab-mat) (30/20lb slam ball – anchor feet w/ sandbag)
1:15 Rest
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Everyone start on the DB’s, stagger start (3-4 heats as needed)
ACCESSORY
3 rounds:
12-15 x barbell skull crushers / tricep extensions
5×5 x Reverse Fly Plyo’s on Crossover Symmetry
20-30 Grasshoppers
