Warmup:

10 Spider-Man Lunge w/twist

10 Squat2Stand

10 Kickers per leg

10 Alt 1-Leg RDL to kick

10 MB front Squats

10 Alt DB deadlifts

10 MB Push press to target

10 Alt DB Deadlift+shrug

5 Wall Ball Shots

6 Alt DB Snatch

S/S/S:

EMOM for 15 Min:

Min 1 – 8 L-Arm DB Shoulder Press (Keep DB in R-Arm in OH locked out position)

Min 2 – 8 R-Arm DB Shoulder Press (Keep DB in L-Arm in OH locked out position)

Min 3 – 100′ Dual DB OH Carry

DB load – athlete’s choice

Video courtesy of Functional Bodybuilding.

We’ll hit a little bit of Overhead stability and strength work prior to our WOD.  In Minute one, start with both DBs locked out OH.  Keep the right arm locked out overhead as you perform 8 Shoulder presses with the left arm.  Once done put the DBs down and rest until the start of minute 2.  At the start of minute 2, both DBs go to locked out overhead.  This time, keep the left arm locked out as you perform 8 Shoulder Presses with the right arm. Once done, put the DBs down.  At the start of minute 3, get both DBs to the overhead locked position, then walk a total of 100 feet (suggest going down and back twice on a 25’ section of floor).  When you finish, put the DBs down.  You’ll do this a total of 5 times.  The goal is keeping the core and shoulders engaged throughout.

WOD:

2 Rounds for Time:

50 Alt DB Snatch (50/35)

50 Wall Balls (20/14)

18 Min cap

Video courtesy of OPEX Fitness.

Big, yet manageable chunks of reps will be your key to success today. Look to knock out a good amount of reps unbroken on these movements, but you should only need a couple of seconds of rest before jumping back into the movements.  Think maybe chunks of 10 or 20 reps every time.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

MB weight -> 14/10 -> as needed (ELITE: RX weight and reps to 75)

Cool Down:

Couch Stretch – 2 Min per leg

Banded Shoulder Distraction – 1 Min per side

Video courtesy of The Ready State