Wednesday 6.7.17 WOD

Mobility: 5min

3 Way Banded Shoulder/Lat Stretch +
20 Alt. DB Curls to Warm-up Biceps

Warm-up: 10min

30 Jumping Jacks then,
Grab a BB:
10 Shoulder Press
10 BB Rows
10 Lateral Jumps over your bar
10 Supinated Grip BB Rows
10 Push Press
10 Lateral Burpees over the Bar

Strength: 20min

EMOM 15:
Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists
Training Intent
Upper Body EMOM. All sets should be mangeable. Scale as needed. Pull-ups are pronated grip and can be band-assisted, bodyweight or weighted today. Close grip push-ups should be just inside the shoulder to emphasize tricep lockout. Russian Twists the place should touch the ground on both sides.

WOD: 18min

5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press
Rest 90s.
Rx+: (15 Reps each movement) (135, 95)
Rx: (115, 75)
L2: (Burpees) (75, 55)
L1: (10 Reps per movement) (65, 35)
18:00 Cap (total time)
Training Intent
Sustained efforts for all 5 rounds. Athletes will not be able to go at sprint but split should not drop off too much. Effort should be around 85%, leaving just enough in the tank to sustain efforts. The 90s rest is only enough rest to sustain moderately high intensity, not 100% type efforts.

$ Out: 5min

Banded Pushdowns x 100-150 Reps.