11/17/14 WOD

Screenshot_2014-04-17-16-04-56


Mobility: Shoulders


Skill Practice Warm Up:  EMOM (Every Minute on the Minute) – 3 Strict Weighted Pull Ups for 5 Minutes.


Workout:  Front Squat

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 reps “Strong Effort,” adjusting weight each set)

Superset: Hollow Hold/Rocks

Perform a 30 second Hollow Hold in-between each set of Front Squats (Scale Up to 30 Hollow Rocks if you can do them perfectly)


 Metabolic Conditioning Workout:   “Changing Corners”

 7 minutes AMRAP

12 Burpees

Bar Muscle Up (A: 4, I*: 2, N: 5 Ring Rows and 5 Ring Push Ups ) or 5 Chest to Bar Pull Ups and 5 Toes 2 Bar (Still Rx)

6 Axle Deadlifts (A: 195lbs [2 – 45’s], I*: 115lbs [2 – 25’s], N: 85lbs [1 – 25 & 1 – 10]  ) Axle Bar = 15lbs

Then: 1 min Rest

800m Run

Recent Posts

Leave a Comment