WOD - Thursday 2021-02-18


Today’s WOD is a strength training session with the focus of lifting heavy loads on each movement. We start with the least technical movement and weakest of the lifts and we will build to the most technical and our strongest overhead movement. You can increase your weights throughout the sets or stick with a weight and focus on technique and movement patterns. Take proper rest between sets to allow recovery and good efforts for each lift.


Mobility - 2 rounds

  • 1 min of single unders

  • 2 wall walks + 10 sec handstand hold after 2nd walk

  • 45 sec wall hinge shoulder stretch

Activation - empty barbell

  • 5 shoulder presses

  • 5 dip and drives with barbell on shoulders

  • 5 drop to overhead position

  • 5 push jerks

3 sets

  • 1 shoulder press + 1 push press + 1 push jerk

  • Final set should be slightly below first WOD weight for shoulder press


Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps


1 min wall hinge shoulder stretch

T-spine stretch

89 views0 comments

Recent Posts

See All

WOD: Week of 5/10

Monday E2M x 16 min Even: Max Strict Press Odd: Max Strict Pull-ups Choose weight/variation that allows 10 reps fresh Amrap 8 3 Muscle Snatch 5 OH Squat Tuesday 8 Rounds 250m Run 25 Box Jumps 25 V-ups

WOD - Friday 2021-04-30

OVERVIEW Today we are going to work on gymnastic skills. Handstand push ups, ring dips, push ups and rowing will be the focus of the workout. Were going to focus on strict movement patterns for the

WOD - 2021-04-29

OVERVIEW Today we are going to take on Hero WOD Manion. First Lieutenant Manion was from Doylestown and assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force. H