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WOD 041619: Our Shoulders Are Screaming!


CrossFit: Strength: Super Set A) Bench Press Warmup then 5×5 @ 80-85% B) Seated Alt DB Press 5×10 AHAP) Conditioning: 15 Minute AMRAP 30 Wallballs (20/14) @ 10ft 15 Ring Dips 10 Cal Ski / Row RX+: Same Hybrid: WOD 1: 18 Min AMRAP 10 Burpees 12 V-Ups 16 Alt Front + Lat Raises 30

CrossFit:
Strength:
Super Set
A) Bench Press
Warmup then
5×5 @ 80-85%

B) Seated Alt DB Press
5×10 AHAP)

Conditioning:
15 Minute AMRAP
30 Wallballs (20/14) @ 10ft
15 Ring Dips
10 Cal Ski / Row

RX+:
Same

Hybrid:
WOD 1:
18 Min AMRAP
10 Burpees
12 V-Ups
16 Alt Front + Lat Raises
30 Speed Skaters

WOD 2:
Same

BootCamp:
WOD 1:
3rds
1:45 – :15
Sled Pull to Push
Speed Skater Burpees
Booty Complex
Pause V-Up
Shoulder Screamer

*1:00 Rest Between Rounds

Weightlifting:
Oly:
Tall Clean
(5) 2 x @ AHAP

Clean Pull + Low hang clean + front squat
(5) 1+1+1 x @ AHAP

Power:
Bench Press
warm up to 75%
(3-5) 2-3 x @ 75%

2 Hands/1KB Bench Press
(5) 10 x @ AHAP

Spoto or JM Bench Press (tricep blaster – bench + Skull crusher)
(3) 3 x @ Try and add more weight from the previous cycle

DB Kick Backs
(3) 10/10 x @ AHAP
DB S.A. Bent Over Row
(3) x 10/10 @ AHAP
DB Cross Body Curls
(3) x 10/10 @ AHAP

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