PRIMER:
AMRAP 8
200M Run
5 Plate Deadlifts
5 Plate Bent Over Rows
5 Plate Strict Press
5 Plate Ground to Overhead
MOBILITY:
Pause OHS
Lizard Stretch
Couch Stretch
GYM WOD: AMRAP 15
30 Double Unders | 15 Cal Row | 10 Wallball
30 Double Unders | 15 Cal Row | 20 Wallball
30 Double Unders | 15 Cal Row | 30 Wallball
30 Double Unders | 15 Cal Row | 40 Wallball
Add 10 Wallball each round
Modifications:
Double Unders: 60 Single Unders
Row: 12 Cal Bike
Wallball: Goblet Squats
AT HOME WOD:
Dumbbell Version:
30 Double Unders | 15 Cal Row | 10 Single DB Thrusters
30 Double Unders | 15 Cal Row | 20 Single DB Thrusters
30 Double Unders | 15 Cal Row | 30 Single DB Thrusters
30 Double Unders | 15 Cal Row | 40 Single DB Thrusters
Add 10 Single DB Thrusters each round @ 35/20
Bulletproof Shoulders:
30 Double Unders | 15 Cal Row | 10 Goblet Squats
30 Double Unders | 15 Cal Row | 20 Single DB OH Lunges
30 Double Unders | 15 Cal Row | 30 Goblet Squats
30 Double Unders | 15 Cal Row | 40 Single DB OH Lunges
Alternate between goblet squats and single DB OH Lunges
No Equipment:
30 Line Hops | 15 Jumping Squats | 10 burpees
Add 10 burpees every round.