Skip to main content
UncategorisedWOD

WOD for Thursday March 20th

By 20th March 2014No Comments

Mobility-
Test overhead-15 seconds
Subscap smash- 90 seconds either side
Re-test over head- 15 seconds

Warm up- 4 rnds not for time
15 hollow rocks
5/5 kb oh squats
5 strict pull ups(eccentric pull ups)

Strength: Banded kb/plate sh press 8×3
Accessory: ring press ups 5×5

WOD: EMOM for 12mins
Thrusters x 5 50/30 40/20 24/16(kb)
Ttb x 5( 5 vups)

Partner shoulder distraction- 1min on each shoulder

20140320-110918.jpg

Leave a Reply