WOD Tuesday 3/26/19

Warm Up 

Banded shoulders

3x10 scap pulls

10 pushups

30 sec handstand hold

Barbell 

Push press

Build to 1 RM

then

DB floor press

4 rounds

1 min AMRAP

1 min rest

Post 

5 min. abs

Shoulder mobility

WOD Thursday 3/21/19

Warm Up

Banded good mornings/hips
20 squats
20 push ups
20 straight leg deadlifts
20 sit ups
20 deadlifts
20 pushups
20 squats

Strength

With DB or KB
4 rounds
10 bent over rows
10 shoulder presses
10 push ups
20 Russian twists

WOD

15 mins to get as far as you can:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of
Cals on machine
KBS
Burpees
Sit up

Post

50 med ball sit ups
50 supermans

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WOD Wednesday 3/20/10

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Warm Up

Shoulder warmups/PVC stretches
3x
10 PVC shoulder press
10 PVC push press
10 hollow rocks
10 jumping squats

Strength

5 rounds
1 min plank
1 min chin up hold

WOD

3 rounds for time
400m run
10 pull ups
20 push ups
30 squats

Post

5 mins coach’s choice abs and mobility

WOD Tuesday 3/19/19

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Warm Up

Banded shoulders
PVC shoulders
20 hip bridges

Barbell

Push jerks
Review shoulder press/push press/push jerks
then:
15 min EMOM - building to heavy as possible
2 push press
2 push jerks

Post

3 rounds
Max unbroken toes to bar
Max unbroken russian twists

Goals and mobility!

WOD Monday 3/18/19

Warm Up

Bird dogs/fire hydrants
2 min on machine at about 70%
2x
30 lateral lunges
20 squats
10 burpees

Strength

12 min EMOM
Odd: 30 seconds burpees
Even: Back squats @ 50% bodyweight

WOD

21-15-9
DB snatch (l/r=1)
Wall balls

Post

50 lateral raises each arm
50 front raises each arm
50 shrugs, heavy as possible

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