Warmup:

100M med ball jog

10 Pushup2downward dog

10 Spider-man Lunge

100M med ball jog

10 med ball squats

10 Alt Toe Touch

10 Arm circles going FWD

10 Arm circles going REV

10 Over & Backs

10 Huggers

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, BTN Push Press, Overhead Squats, Elbow rotations, Front Squat, Press, Push Press, Push Jerk

WOD:

AMRAP 6:

20 Overhead Squats (75/55)

200M Med Ball Run (20/14)

Max Reps Strict Press @75/55 in Time Remaining

 

-2 MIN Rest-

 

AMRAP 6:

20 Front Squats (95/65)

200M Med Ball Run (20/14)

Max Reps Push Press @95/65 in Time Remaining

 

-2 Min Rest-

 

AMRAP 6:

20 Back Squats (115/75)

200M Med Ball Run (20/14)

Max Reps Push Jerk @115/75 in Time Remaining

 

Score each AMRAP separately

Think of these as three separate WODs.  Each one will have a squat and med ball run buy-in.  After that, any time leftover is to jam through the press variation for as many reps as you can get.  Since there is a rest between each AMRAP, go for broke!  For the med ball run, feel free to carry the med ball any way you want.

 

Scaling Options:

Bar weight -> as needed, as long as there is an increase in weight each AMRAP

 

Med ball weight -> 14/10 -> as needed

 

Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

 

 Frog Stretch – 2 Min

Video courtesy of Strength Solutions