-Warm Up-
On 12:00 running clock…
2 rounds
1:00 bike/row
10 tempo pushups
10/10 SA tempo DB floor press
10/10 SA Arnold press
Into..
2 rounds
:30 HS hold
:30 inchworms
:30 burpees
1:00 bike/row
-WOD-
Before the WOD set up and practice Wall Walks and go over scaling options
AMRAP 20
15/12 Cal Bike/row
15 DB Bench Press (50/35)
3 Wall Walks
*For the DB Bench, athletes can use flat bench or rest upper back on medball.
(Score is Rounds + Reps)
-Strength/Skill-
**Strength is performed after WOD**
(20 minutes)
5 Sets
12 Barbell Bent Over Rows
Super Set Max Perfect Push Ups*
*athletes can use bands around their elbows or bands hanging from the rig!
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elbows stay in tight
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Abs are braced (ribs down)
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Shoulder retract
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Press to full extension
