SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.
NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO LANDMINE
PRESSES, INCLINE ROWS ON BENCH OR MEDIAL AND FRONT DELTOID RAISES.
ASK YOUR COACH FOR MORE MODIFICATIONS.
CARDIO, CHIPPER AND EMOM ….. WHAT FUN ….
Wod 1
4 rounds:
Row 500m-Run 400
Rest 3 minutes
Wod 2
40 KB defideadlifts/ MW
30 db hang power cleans(35/25lb)MW
10 S Arm db front rack lunges(35/25lb)MW
10 db thrusters (35/25lb)MW / landmine is neck and shoulder issues
Wod 3
10 minute EMOM: read below for rep scheme….must clear the number with your coach
Alt. pushups+ slamballs/ push up from band on rig
or
Alt. wallballs (20/14lb) + kb swings (53/35lb) No wall ball is neck and shoulder issue, do low wall ball shots
Finisher 3x if time
5 ps transverse lunge with O/H slam ball / Med ball
5 ps Kb drag side to side in plank