Tuesday March 7, 2023

“The clock is ticking. Are you becoming the person you want to be?” -Anonymous 

Partner Warm Up: 
AMRAP 3 w/ a partner:
P1 – 100-m run, row, or C2 bike (200-m)
P1 – AMRAP up-downs
– Rest :30-1:00

AMRAP 3 w/ a partner:
P1 – 100-m run or row, or C2 bike (200-m)
P1 – AMRAP burpees
– Rest :30-1:00

AMRAP 3 w/ a partner:
P1 – 100-m run or row, or C2 bike (200-m)
P1 – AMRAP burpees-to-target (12 in)

Specific Warm-Up:
2 sets:
10 shoulder presses (building)
– Rest 1:00 between sets.

WOD:
5 sets for load:
10 shoulder pressues

Intermediate: 
Same as Rx

Beginner:
Sams as Rx

HOME WOD: 
Equipment: 
5 sets for reps:
:30 DB shoulder presses
– Rest 3:00 between sets.
– Use two DBs.

Bodyweight: 
5 sets for reps:
:30 strict handstand push-ups
– Rest 3:00 between sets.

Movement scaling options:
Shoulder press: Load, DB options

No barbell option:
5 sets for reps:
:30 DB shoulder presses
– Rest 3:00 between sets.

Mobility:
3 sets:
:30 reach, roll, and lift
20 banded pull-a-parts