Wednesday June 9, 2021

Warmup

Jog 2 Laps or 200m Row
15 Banded Pull-Aparts, Then…

2 Rounds:
8/Arm Single Arm KB OH Press
16 Mountain Climbers
:45 Static Farmer’s Hold 

Mobility

Banded Shoulder Distraction 1:00/Side
Pec Stretch 1:00/Side  https://www.youtube.com/watch?v=BZgBr3gdV8E 

Strength/Skill

Bench Press 3x7

WOD

In 4 minutes:

1 lap kb farmer carry
10 shoulder to overhead
Max cal row in remaining time 

Rest 4 minutes

 In 4 minutes:

1 lap kb farmer carry
20 shoulder to overhead
Max cals row in remaining time 

Rest 4 minutes

In 4 minutes:

1 lap kb farmer carry
30 shoulder to overhead
Max cals row in remaining time 

Score is total cals accomplished. 

F:  light kbs; dumbbell shoulder to overhead
P1:  115/75 (round 1); 95/65 (round 2); 75/55 (round 3); 55/35 kbs
P2:  95/65 (round 1); 75/55 (round 2); 45/35 (round 3); 35/25 kbs
C:  135/95 (round 1); 115/75 (round 2); 95/65 (round 3); 70/45 kbs