MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Bike or Row
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Chest To Bar: Then:
3 Sets with an empty barbell
3 Strict Presses
3 Pausing Push Presses (pause in dip position)
3 Push Jerks
CONDITIONING
“DEATH WALK”*
3 ROUND FOR TIME – TIME CAP 15′
30 Wall Ball Shots
10 mt OH DB Walking Lunges (Left Arm)
30 Double Unders
15 Shoulder to Overhead
10 mt OH DB Walking Lunges (Right Arm)
5 Bar Muscle ups
Shoulder to Overhead:
Rx – M35: 70/45 Kg
M40 – M45: 60/40 Kg
M50 – Scaled – Teen: 50/35 Kg
OH DB Walking Lunges:
Rx – M35 – M40 – M45: 22.5/15 Kg
M50 – Scaled – Teen: 17.5/10 Kg
*Courtesy of LBDM WOD 4
