5min AMRAP

• 20m Shuttle run

Score is total meters accumulated.

Banded Shoulder Series
Wrist Prep
Elbow Circles
Bullet Proof Shoulders (see video)
2 rounds
- 10 squats
- 10 prisoner lunges

10min

KB clean Skill 5-7min
Swing
DBL swing
Clean

15

Clean + front squat 5x(2+2)x80%

Max effort 1000 m Row

3 minute rest , then immediately into,
20 minute AMRAP

50 Burpee over bar
40 Front squats 95/65
30 Cluster 95/65 (squat clean,thruster)
20 Box jumps
10 HSPU

Score is total reps

20min AMRAP for quality
4 Bar Muscle-Ups
6 Turkish Get-Ups
8 Ring Pushups
12 High Box Jumps

(cardio 46/2016)

12 Minute AMRAP:

• 7 Hand-Release Push-Ups
• 9 Ring Rows OR 9 Double DB/KB Bent Over Rows @ 25-50/10-35 lbs.
• 11 KBS to eye level @ 35-53/16-35 lbs.

*For the Double DB/KB Bent Over Rows, you will hold a DB or KB in each hand, hinge at the hips and assume a position similar to a Deadlift start position with your back flat and parallel to the floor. Keeping your core tight and engaged, you will Row the DB's/KB's to your armpit area using as little momentum as possible. These don't have to be slow, but they should be under control and you should be using your upper back to do the work. Really focus on keeping your back in a Deadlift start position and avoid your chest rising up too much. The chest rising too much will draw the attention away from the lat and upper back muscles that we are striving to target with this exercise. It is better to use a lighter weight and maintain perfect technique than use something too heavy and resort to terrible mechanics while performing the movement.

48min WOD with two heat (one heat 24min) no pause beetween heats.

First Heat 6 rounds 24min

One round includes
1min work splitted to two 30s periods of:
- KB Tater
- KB Strict press
1min rest
Another 1min work with two 30s periods of:
- KB Russian twist
- KB plank hold
1min rest

Use the same light KB in every movement

Second Heat 6 rounds 24min

One round includes
1min work splitted to two 30s periods of:
- Box step ups 50cm
- Push ups with box
1min rest
Another 1min work with two 30s periods of:
- Ab crunches sitting on box
- Back extension lying on box
1min rest

Mobility:
Roller hamstrings + lat
shoulder clocks + wall(floor) slides
dowel wrists + shoulders
dowel hinge practice (emphasis on head position and where you are looking!!!!!!)

Torsion control
Mini Band around ankles: side steps
Mini band around wrists: ext rotation pulses

12mins

10min emom
7 push up
7 sit up
Rest of minute alternating pistol squat

500m row