top of page

WEDNESDAY 2020-10-07


Today’s WOD will focus on smooth barbell movement with limited breaks, followed by controlled gymnastic strength.  Bars should be loaded  with a medium/light weight, allowing the initial 21-15-9 reps to be completed unbroken, potentially 2 sets on the back end.  Ring dips should be completed within 2-3 sets initially.



  • Rotator Smash - lacrosse ball x 60s each side

  • PNF Internal Shoulder Rotation x 60s each side

  • Low Back Foam Roll x 60s each side

  • Pec MashLow Back Foam Roll x 60s each side

Amrap 6 min

  • 10 Scap push-up

  • 10 Plate GTO

  • 10 Hollow rocks


SDHP Technique

  • PVC work, focus on full extension before high-pull

Ring dips

  • Stability, modifications



SDHP (75/55)

Ring dips


Trap mash

Tricep mash

Pec mash

6 views0 comments

Recent Posts

See All

WOD: Week of 4/25

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

WOD: Week of 4/11

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo


bottom of page