Thursday July 27th, 2017
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Category: WOD

Thursday July 27th, 2017

Warm up-

1) Shoulder Prep Warm-up 1 + Lunges

10 Arm circles Front (start small and build to 10 full ROM)

10 Arm Circles Back (start small and build to 10 full ROM)

10 Lunges

10 Side to Side Arm Swings

10 Criss Cross Arm Swings per side

10 Up and Back Arm Swings

10 Lunges

5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)

10 Reverse Grip Pass Through

10 Lunges

20 Band Pull aparts

15 Ring Rows

15 Box or Bench Dips

10 Kip Swings on Bar


EMOM 20 minutes

Odd- 4 Strict Press

Even- 12 Front Rack Lunges (6/leg alternating)

* This is a heavy strict pressing and single leg strength session. Loads should start to get very challenging by the 8 minute mark.

*Everything Comes from the floor



For Time:

400m Run

30x Toes to bar

30x Box Jump overs 24/20

30x Alt. DB Snatch 50/35

400m Run

Post WOD-

3x 100m Farmer Carries AHAP

*Between each set perform 25 GHD Sit ups

1 Cup Cold Brew


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