WOD

Tuesday, February 5th

02/05/2019

WARMUP:

 

DB 10 minute AMRAP:

 

6 Suitcase Good Mornings (DBs trace down the side of legs from waist)

 

60’ Farmer Carry

 

6 Kneeling Filly Presses (Right)

 

60’ Filly Walk (Right)

 

6 Kneeling Filly Presses (Left)

 

60’ Filly Walk (Left)

 

6 DB Bent Over Rows

 

 

 

Push Press Progression (use same DBs from the warmup):

 

7 Dip to Stands (Focus on elbows in front, feet under hips, vertical dip, vertical “stand”)

 

7 Dip Drives (Focus on smooth controlled descent with an aggressive drive through heels to stand)

 

7 Pause Push Presses (Focus on patience between the drive of the legs and the push of the arms)

 

 

 

WORKOUT:
EMOM x 16 MINUTES:
MIN 1 -- Max Cal Bike
MIN 2 -- 12 DB Push Press (50/35)(35/25) + 6 Up-Downs
MIN 3 -- 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 -- Rest

 

COOL DOWN:
5:00 Foam Rolling Focused on Quads & IT Band