Monday 01-28-19 S

Sunday, January 27, 2019

Warm Up: 

Row x 500/400ms 

Cat- Cow x 30 secs 

Shoulder Taps x 30 secs 

Scap Push-Ups on Elbows x 30 secs  

Down-Dog/Up-Dog x 30 secs 

Hang & Shrugs x 30 secs 

Grab Lighter DBs...

+

DB Strict Press x 6 UB, rest 15 secs   

DB Strict Press x 8 UB, rest 30 secs  

DB Strict Press x 10 UB, rest 45 secs  

DB Strict Press x 12, done....  

+

Grab BB & Boxes 24/20"... 

Skill Work/Coaches Choice: 

BB Push Press 

BB Push Jerks  

Handstand Push Ups   
+
Skill Work: 
6 min emom of: 

5-7 HSPUs
- this is a 2+ rep progression from last week  

- stretch calves and box jumps during 
+
Workout: 
6 Min AMRAP of: 

12 STO 75/55
9 BJs @ 24/20"" 
6 T2B 
+
Rest 2 mins/add weight 
+
6 Min AMRAP of: 
12 T2B 
9 STO 95/65 
6 BJs @ 24/20"
+
Rest 2 mins/add weight 
+
6 Min AMRAP of: 
12 BJs @ 24/20"
9 T2B 
6 STO @ 115/75 
- post your score for 1 wod only 

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