Wednesday December 11, 2024

Warmup

1:30 bike/row

2 rounds: using light DBs or small plates

10 overhead press

10 lateral raise

10 bent over front raise https://www.youtube.com/watch?v=qnPz8hnC0tk

10 bent over row

10 lunges

10 glute bridge

 

Mobility

Thread the needle :30/side

Wall hinge stretch :30

 

Skill/Strength

Dumbbell Bench Press 3-4x10

 

WOD Primer

2 rounds:

5 wallballs

6 alt. DB snatches

3 pullups

WOD

AMRAP 14:

10 wallballs

5 single arm DB snatch (right)

10 pullups

5 single arm DB snatch (left)

 

Choose your own DB weight. 

 

F:  light DB; ring rows

P1/P2:  as written

C:  heavy wallball; chest to bar pullups

Jacque Hagen