2/10/15 Wod


Mobility:  Shoulder Mobility

Skill Practice Warm Up: Spend 6 minutes working up to a challenging shoulder press weight (80 – 95% of 1RM). Hit that weight for 2 – 3 more sets. For an extra challenge use an axle bar.

Workout: “Dr. No” – 3 rounds for max wall balls. In 5 minutes perform:

Rope climbs (A: 2 reps, I: 1 rep, N: 2 rope lay downs)

3 shoulder press (A: 115lbs, I*: 65lbs, N: 20lb dumbbells)

3 push press (same)

3 push jerks (same)

9 front squats (same)

Max wall balls (A: 20lbs/10′, I*:14lbs/9′, N: 10lbs/8′)

1 minute rest

(repeat 2 more times)

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scale up option: 135lb/75lb barbells

Scaling Guide:  13 – 19 minutes

Coaching Notes: If you complete the first round and have more than 3 minutes remaining for wall balls, scale up the barbell next round. You don’t have to scale all the way up to 135/75, but add a little weight. Doing 9+ minutes of wall balls will make you really sore!

Compare To: New Workout!

Optional “Cash Out”:  None.

Recent Posts

Leave a Comment