Monday

Pre Warm-Up

3 Rounds 

10 band pull apart

5 inchworms 

10 si-ups 

+

3 Rounds 

8 HRPU 

10 front raises with 5lb plate 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) Bench Press 

10-10-5-5-3-3-1-1

 

B.) Push-Ups 

4x Max reps 

*Rest 60-90sec between reps 

 

WOD

For Time – 17min cap 

50/35cal on AB 

25 DL @ 225/155 

30 Burpees Over Bar 

  • 3min Rest – 

25/20cal on AB 

15 DL @ 225/155

20 Burpee Over Bar 

*Move on form bike at the 4min mark on part 1 and 2min part on part 2 

 

Cool Down 

1.) 3min ski erg 

2.) Roll lats & t-spine + 20 pass through 

3.) 3min banded hip stretch 

2018-08-08T17:33:42+00:00August 8th, 2018|WOD|