Friday

Pre Warm-Up

3 Rounds 

10 band pull apart

10 band row 

10 pass though 

+

10 inchworms 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A1 .) Weighted Strict Dips 

5×6-8reps 

 

A2.) SHSPU 

5×6-8reps 

 

 

B1.) Prone Row ON GHD 

4×12-15reps 

 

B2.) DB Row On Bench 

4×8 on each arm 

 

WOD

Death By: 

OTM Until Failure 

Odd: 6 Bar Facing Burpee 

Even: 4 Thrusters @ 115/75

 

Notes:

*Add 1rep to each movement, every round 

*Goal = 12min minmum 🙂 

 

Cool Down 

1.) 5mi ski erg

2.) Spend 10min working on problem areas 

Leave a Reply

Your email address will not be published. Required fields are marked *