WARM UP – MOBILITY
Get the shoulders burning: lots of circles/rotations
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2 Rounds with a light KB:
10 Halos each direction
Complete all of the following reps on one arm, then repeat on the other arm after completing the OH carry:
5 Shoulder Press
5 Push Press
5 Windmills
—
2 Rounds with a light KB:
10 Halos each direction
Complete all of the following reps on one arm, then repeat on the other arm after completing the OH carry:
5 Shoulder Press
5 Push Press
5 Windmills
5 KB Snatches
50′ Single Arm OH Carry
50′ Single Arm OH Carry
WOD A
E3MOM x 4 sets (5 mins to warmup + 12 mins working time)
-4 Shoulder Press + AMRAP T&G Push Press @ 95% of 5RM Shoulder Press
-Push Press reps must be touch and go, set is over if you have to pause.
-If you don’t have a 5RM but you were in last Monday, try to add 5lbs
-4 Shoulder Press + AMRAP T&G Push Press @ 95% of 5RM Shoulder Press
-Push Press reps must be touch and go, set is over if you have to pause.
-If you don’t have a 5RM but you were in last Monday, try to add 5lbs
WOD B
V FOR VENDETTA
For time (20 min cap):
50 Burpees
50 Walking Lunges (25 per leg)
50 KB Snatch 28/20kg (25 per arm, divided anyhow)
50 Cal Row
50 GHD Hip Ext. (or Good Mornings)
50 Burpees
50 Walking Lunges (25 per leg)
50 KB Snatch 28/20kg (25 per arm, divided anyhow)
50 Cal Row
50 GHD Hip Ext. (or Good Mornings)
ACCESSORY
3-4 sets:
8-12 DB Tricep Roll-back Extensions
8-12 Bent over DB Rear Delt Flies
—
Crossover Recovery
8-12 DB Tricep Roll-back Extensions
8-12 Bent over DB Rear Delt Flies
—
Crossover Recovery
