OVERVIEW
Today’s WOD is a barbell burner. Don’t be deceived by the light bar weight and relatively low reps - this will be spicy. Strict press, sumo deadlift high pulls, and front squats will tax our shoulders, midline, legs, grip,and lungs. Take short breaks between movements, but strive for unbroken sets of each. Warmup is focused on getting our shoulders and posterior ready for sustained efforts - treat it as though every rep is the most important rep of the day.
We’ll finish with a little extra shoulder and core work.
WARM-UP
Mobility/Activation
Trap mash x 1 min each
3 min Foundations
Yogi push-ups x 10
Squats x 15
Warmup
Amrap 6 min
1 min. Jumping jacks
10 Ground to OH
10 Plate squats
WOD
Amrap 12:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats
♀ 55 lb. ♂ 75 lb.
MIDLINE
3-4 Rounds
2 Laps Bottom up KB carry
15 Toes to post
COOL DOWN
Adductor stretch/roll
Trap mash
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