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It’s shoulder day…again… and added to it we’ve got a bit of an intense WOD but don’t worry that’s pretty much all of our cardio for the day.  Overall, it’s a quick workout.

Warmup:

  • Bike 30 minutes (easy pace)
  • Foam Roll
  • Abduction bands
  • Dynamic Stretching

Primary Lift:  Standing strict press (30 seconds rest, max)

  • 45 lb x 10
  • 95 lb x 8
  • 115 lb x 8
  • 125 lb x 8
  • 135 lb x 5
  • 95 lb x 13

Lift 2:  Hang Clean + Hand Stand (really focusing on tight core and shoulder extension, wall leaning is ok)

  • 115 lb x 5 + 30 seconds hand stand
  • 135 lb x 5 + 30 seconds hand stand
  • 145 lb x 5 + 30 seconds hand stand
  • 155 lb x 5 + 30 seconds hand stand

WOD: Multiplication Tables – As Fast As Possible.  The following 3 round progression is an exercise in mind and body (well if you’re rough at math it is ha).  With in the round every thing increases by double from exercise to exercise.  Then in the following round the numbers again double.  You want to progress through the 3 rounds AS FAST AS POSSIBLE while maintaining good form.  I finished it in 10 minutes 36 seconds.

  • 100 meter rowwall-ball-shot
  • 2 KB Turkish Get Up (1 each arm) x 16 kg KB
  • 4 dumbbell snatches (2 each arm) x 40 lb dumbbell
  • 8 Wall balls x 15 kg med ball

Now multiply everything times 2

  • 200 meter row
  • 4 KB Turkish Get Up (2 each arm) x 16 kg KB
  • 8 dumbbell snatches (4 each arm) x 40 lb dumbbell
  • 16 Wall balls x 15 kg med ball

Now multiply everything times 2

  • 400 meter row
  • 8 KB Turkish Get Up (4 each arm) x 16 kg KB
  • 16 dumbbell snatches (8 each arm) x 40 lb dumbbell
  • 32 Wall balls x 15 kg med ball

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