Shoulder Prep warm up:
2x
10 DB/plate Upright row to external rotation to press (#5-#10)
10 DB/plate Lateral Raise
10 DB/plate Bent Over Row Rear Flies
KB Primer
4 Sets:
5 Single Arm KB/DB Sumo Deadlift R
5 Single Arm KB/DB Swing R
5 Single Arm KB /DB Snatch R
5 Single Arm KB/DB Sumo Deadlift L
5 Single Arm KB/DB Swing L
5 Single Arm KB/DB Snatch L
Warm up
2 sets
6 up downs aka “executive burpees”
12 3 way shoulders (pass through, pull apart, flies )
18 SL v ups
WOD 1
Run 300m
30 Strict Dips or Bench Dips
30 Recline rows
30 KB Floor Press 53/35lbs
Run 300m
Strength
Back Squat 10rm
Every 3 minutes build to something heavier than last week
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
Shoulder Press 3x10
Get Primed
3:00 Bike/Row/VC and then…
2x
20 Tall Plank (Push Up position) Shoulder Taps
20 Ankle Biters
:30 Isometric Superman Hold
1/1 TGU
3:00 Bike/Row/VC
2x 20 Tall Plank Toe Touch Pike Ups
20 L Crunches
Strength
Back Squat Volume
Warm up to 90% of Monday’s 10rm and complete 3x10 @90%
Back Squat for load: run emom style
#1: 10 reps
#2: 10 reps
#3: 10 reps
EMOM x 15
Minute 1:
WOD 1
For Time
20/15 Calorie Row
20 DB Hang Power Cleans 45-50/30-35
40 Anchored Sit Ups
20 DB STOH
20/15 Calorie Row