11/19/2014 WOD


Mobility:  Shoulder Mobility.

Skill Practice Warm Up:  None.

Workout:  Push Press

5 x 3 (5 sets of 3 reps “across,” the same weight for all sets)

Superset: Dumbbell Split Squats (deficit lunges)

5 x 5 (5 sets of 5 reps “across,” the same weight for all sets)

Deficit lunges. Step up on to a 45lb bumper plate for lunges this week. Lunge up onto plate and back to full recovery (feet together)

Metabolic Conditioning Workout:  


6 minute AMRAP

8 dumbbell burpee clusters (A: 30lbs, I*: 20lbs, N: 15lbs)

60′ bear crawl (30′ out, 30′ back)

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