Warm up
400m run, then 2 rounds:
10 spiderman lunges
5 supermen
5/side KB windmills
5 glute bridges
Overhead Squat
Tempo overhead squat - 5x5 with tempo 35X1
Note: begin light to be able to maintain the 3 sec eccentric and 5 sec pause at the bottom. Build across the sets.
Overhead Accessory
3 sets of plate raise squats
3 sets per side of banded single KB overhead carry 100 ft.
Conditioning
Open WOD 11.1 / 14.1
10 min AMRAP:
30 double unders
15 power snatches 75/55 lbs
Goal: 5.5 rounds or more
EVF360
Part A
16 min to perform 4 rounds of the following:
50 ft. per side single DB overhead lunges lunges
12 DB floor wipers (hold DB over the head in lockout position, one hand on each bell)
5/side single DB sotts presses
30 bicycle crunches
Part B
3 rounds of 4 min AMRAP:
30 double unders
20 alternating single DB snatches 50/35 lbs
10 abmat situps
-- rest 1 min between rounds
Note: pick up where you left off.