WARM UP – MOBILITY
Dynamic shoulder / thoracic / core warm-ups
Stretch: Pecs / overhead
Tech/Review WOD A movements and warm-up/set-up for WOD
WOD A
40/20 SHRED
Complete 4 rounds for total reps: 20 mins
40s AMRAP: Dumbbell Bench Press (50/35)
– 20s rest –
40s AMRAP: Toes to Bar
– 20s rest –
40s AMRAP: Dumbbell hang power clean (50/35)
– 20s rest –
40s AMRAP: Russian twist (35/25 plate)
– 1:20 rest –
—
Partner up on DB’s as needed and stagger by 1 min.
Scale weights/movements so you can work for a majority of the 40s with short breaks as needed
WOD B
10 MIN SLED PUSH RELAY
In teams of 4, complete as many 100′ sled lengths as possible in 10 mins.
Rx: 90/55lb loaded on the sled
Each 100ft (50′ there and back) = 1 rep
Athletes must rotate in order, no spinning the sled, handles must be moved.
ACCESSORY
2-3 rounds: rest as needed
15-20 GHD Sit-ups (sub anchored weighted ab-mat sit-up)
15-20 Barbell bicep curls (hands slightly wider than shoulder width)
15-20 Barbell tricep skull crushers
3 Kettlebell arm bars/side (hold ~10s on each rep)
