Build Up:
3 sets:
3 shoulder-to-overheads
– Rest 1:00 between sets.
– Build to starting workout weight.
WOD:
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Intermediate:
Same as Rx
Beginner:
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Shoulder-to-overhead
5-5-5-5-5
Home Workout:
On a 16:00 clock:
0:00-10:00:
Min 1: burpees to a 12-in target
Min 2: rest
10:00-16:00:
Every 2:00 for 3 rounds:
1 set:
3 dumbbell shoulder presses (35/50 lb)
5 dumbbell push presses
7 dumbbell push jerks
– Perform each set unbroken.
– Use two dumbbells.
Movement scaling options:
Bike: Row, ski, air bike, shuttle run
Shoulder to overheads: Load, dumbbell variations
Post-Workout Skill Work:
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.