Overhead Walking Lunges with a Medball via the 5am crew.



EMOM x 10 of:
odd minutes = SMART Goal Work
even minutes = Couch stretch


5 rounds for time of:
10 Deadlift, 115/75
8 Hang Power Clean, 115/75
6 Front Squat, 115/75
4 Push Jerk, 115/75
2 Rope Climbs, 15′


A. 3 x 20 GHDSU
B. 100 Band Pull-aparts
C. 2k Row NOT for time



In a 5 minute window:
Run 600 meters
in remaining time complete as many repetitions as possible of:
Round 1 = Toes to Bar
Round 2 = Box Step Ups, alternating
Round 3 = Hand Release Push-ups
Round 4 = A-Squats
Round 5 = KB SDHP


Overall accumulate 7 min hang in supination (over the hour of mobility)

Rocking table: 30 sec 3 sets

Twisting thoracic (reaching under) 30-90 sec pause 6-10 rounds

Shoulder extension (static hold 20sec and dynamic walks)

Yoga bridge stretch (30 sec 4 rounds)

Thoracic band pulls and superman band pulls

Loaded triceps extension 60 sec 4 rounds

Loaded overhead 20sec 6 sounds 

Loaded global extension 20 sec 6 rounds 

Extension over GHD 20 sec 6 rounds 

Bridge holds 60 sec 

Bridge push ups

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016 

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s