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WOD 210111 - MONDAY

WARM UP

Coach Stretch

Shoulder Mobility


5 AMRAP

8 PVC OH Squat

8 Bird Dogs

5L/R DB Push Press

5 Supinated Ring Row

30s Bike/Row

 

Skill / Strength


4 sets

8 Pendlay Row

3/1/0/1



Superset:

8-10 Ring Dips or Box/Bench Dips


 

WOD


6 RDS

12/9 cal Bike or 14/12 Row

5 SA DB CnJ

5 SA DB OHS

5 SA DB Lunge (Rack or Shoulder position)


Rx: 53/35#

TC: 18 Mins

goal is to complete the entire round w/ 1 arm


 

Post WOD Accessory:


50 Plank Marches


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