Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Overhead Squat
5x7
Overhead Accessory
3 sets of 100 ft. double KB overhead carries
3 sets per side of 5 single KB sotts presses
Benchmark Conditioning
Open WOD 11.4
10 min AMRAP:
60 bar facing burpees
30 overhead squats 120/90 lbs
10 ring muscle-ups
Scaling: Adjust the ring muscle ups to 20 pullups followed by 20 dips (box or ring). The bar should allow for sets of 10 or more.
EVF360
Part A
On a 15 min running clock:
From 0:00 to 5:00 (5 min): Max cal row
From 5:00 to 9:00 (4 min): Max double DB front rack box step ups 24/20 in
From 9:00 to 12:00 (3 min): Max American KBS
From 12:00 to 14:00 (2 min): Max distance double DB overhead carries
From 14:00 to 15:00 (1 min): Max ab-mat situps
Part B
5 rounds of 3 min AMRAP, with 1 min rest between:
6 burpees
6 single DB overhead squats 50/35 lbs
6 pullups
6 pushups
-- pick up where you left off
Scaling: Adjust the DB overhead squats to 6 plate overhead lunges, or to a lighter DB. If DB, switch arm as desired.