3/2/15 WOD

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Mobility:  Shoulder Mobility.


Skill Practice Warm Up:  None.


Workout:  Shoulder Press

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set)

Superset: Single Arm Ring Row

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


Metabolic Conditioning Workout:  “From Russia with Love” – As many rounds as possible in 8 minutes.

5 ‘Heavy’ Thrusters (A: 135lbs, I*: 85lbs, N: 65lbs) Jerking is allowed

4 foot broad jump (Must clear a 4′ gap, shoes cannot touch the lines… jump, turn around, jump, turn around, etc) (Performance: 10 reps, Athletic*8 reps, Health: 8 reps using as many jumps as necessary)

10 Burpees

30 Seconds

Scaling Guide: 2.5 – 5 Rounds

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

Log your results online by clicking here.

Compare To:  New Workout!


Optional Cash out:  800m Run

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