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05.30.18

30
May

05.30.18

Warm Up
400m run/row/bike
2 easy rounds of:

Banded Monster Walks x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Jumping Air Squats x 10 reps
then…
Shoulder opener circuit: light dumbbells or 2.5# plates
2 easy rounds of:

5 reps bicep curls palms facing up https://www.youtube.com/watch?v=M5HVq5ZGAK0&index=26&
5 curls thumbs up in the neutral grip- shoulders pushed down and lats tight
5 overhead lateral raises- palms up with straight arms
5 overhead lateral raises- thumbs up

6:00 EMOM
min 1: reverse dips on box x 10 reps (dip with hands on the front edge of the box either with bent knees or straight legs
min 2: incline push-ups on 30″ box x 15 reps

min 3: hand plank shoulder taps x 30 reps

Skill: push press
warm up 5 reps empty bar, 5 reps @ 40%, 5 reps @ 50%, and 3 reps @ 60% and 3 @ 65%

then

2 sets of 6 reps @ 70%

WOD
4 Rounds- not timed- athlete picks weight that is moderately heavy
60 DUs or 120 singles
8 each side single arm suitcase deadlifts https://www.youtube.com/watch?v=FSAhSuPEfPU
5 DB strict press
20m dual DB cross carry- one arm locked out overhead, other arm at side farmer carry
45 sec elbow plank

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