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WEDNESDAY 150812

Warm-up:

Row 500m

Crossover symmetry

Lax to shoulders

Banded shoulder distraction

15 dislocates

10 push ups

15 hollow rocks

Bear crawl down

Backwards bear crawl back
Strength:

Every 2 minutes, for 16 minutes (8 sets) of…

Shoulder Press x 2-3 reps (2 sec descend)

Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.

Record heaviest weight and reps of last set
WoD:

Five rounds for time of:

115/75 lb. Push Press x 10 reps

Double-Unders x 30 reps
Mobility:

Lax to shoulders

Lax to plantar

Mash calf and Achilles 

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