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