Friday 05-04-18 S

Thursday, May 3, 2018

Warm Up: 

Run/Row/Bike X 2 Mins 
Hips  X 30 Secs  
Lats X 30 Secs per 
Pecs X 30 Secs per 
+
Grab a light Med-Ball... 
+
A. Warm Up WOD:  
12 Mins @ EASY EFFORT: 

1-2-3-4-5-6-7-etc..
Horizontal Ring Rows (adv. Strict Pull Ups)  
Calorie Row or Bike 
10 Wall Balls BW rounds @ 12/8-16/12 
- scale down as needed based on feel 
+
3 Min Rest (set up) 
- Set up Squat Rack & Grab 1 DB 35/25-45/35 (adv. 55/35) 
- Base your WOD DB weight on your Waiters Walk 
+
B. 12 Min Running Clock: 
4,4,2,2, Back Squats, as quick build (65/70/75/80%)    
60 Sec SA DB OH Waiters Walks (30 secs per arm) 
- stay indoors and complete only bw sets (3 total)  
- based on a 315/215# BS; 65% is around 205/140lbs +or-  
+
3 Min Rest (break down racks)  
- use the same weight DB for wod 
+
C. Scored Workout: 
8 Min AMRAP of: 

DB Snatches (alt e/o)  
- at the top of every minute perform 7 T2B or 7 V-Ups  
- if you need to work from the hang, sub a Heavy KB swing instead 

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