Thursday 20220106

Workout – Metcon (Time)


Every 4:00 (5 rounds)
15 Wall Balls (20/14)
10 Ring Row – Feet Elevated or 10 Barbell Bodyweight Rows – Feet Elevated
10 Deficit Pushups (45’s/25’s)
5 Burpee Box Get-Overs (48/42) or 10 Burpee Box Jump Overs (24/20)

Target time: 2-3 minutes
Time cap: 3:30

Every 4:00 (5 rounds)
15 Wall Balls Thrusters (light/moderate)
10 Ring Row
10 Pushups
5 Up Down + Box Step Up (24/20)

Accessory – Warm-up (No Measure)

Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Accessory – Warm-up (No Measure)

Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB

Cooldown – Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
* If time permits


Posted in WOD

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