TUESDAY

 
Strength

Building Shoulders

Option 1: 5 rounds for quality

*10m bear crawl

*30 second plank

*20 second hollow hold

*8-12 shoulder taps in push up

Option 2: 5 rounds for quality *20-30 sec Wall Facing HS hold

*10 floor hollow rocks

*10 Monkey w/ a broken leg

*8-12 Wall facing or Plate taps

Option 3 10 Min E2MOM

15m HSW include obstacle

 

Important to work to build shoulder strength and confidence upside-down.

WOD

 

16 min AMRAP

 

Run 400m

60 Double unders

30 Alternating DB Snatch 22.5/15

 

Active: 17.5/12.5

 

Lifestyle: 200m, single unders, 15/10

 

This is a longer duration lung buster, try and make each round as consistent as possible. Do this by pacing the first round, noting the time on the clock and doing your best to maintain this pace all the way through to the end. Good score will be 4+ rounds.