Friday (2020MAY22) – WOD

Warm Up:

3 Rounds: 

10x Kossack Squats

8x Cave In Squats

6x Z Press

4x Burpees

2x Max Height Vertical Jump Test

 

Focus (Shoulder Health): 

3x E2MO2M:

10x 90/90’s

10x Lateral Raises

10x Front Raises

10x Arnold Presses

10x Bent Rows

10x Smush Press

10x Waiter Press

 

WOD:

10AMRAP:

8(4/4)x Single-Arm Overhead Lunges

16(8/8)x Single-Arm DB Thrusters

Rest 2 Minutes.

8AMRAP:

10(5/5)x Single-Arm Overhead Lunges (35/20#)

20(10/10)x Single-Arm DB Thrusters (35/20#)

Rest 2 Minutes

6AMRAP:

12(6/6)x Single-Arm Overhead Lunges (35/20#)

24(12/12)x Single-Arm DB Thrusters (35/20#)

 

Finisher:

1 Round:

1 Minute: Left Leg Bulgarian Split Squats

1 Minute: Right Leg Bulgarian Split Squats

1 Minute: Right Arm DB Bench

1 Minute: Left Arm DB Bench

 

Class Times & Meeting IDs: