WOD-4/9/19

April 9, 2019


WARM-UP



• 15 Double Unders


• 5 Dive bomber push ups.
• 10 Passthroughs

• 20 Shoulder Taps

Mobility
1 Round: 30 secs


• Pec Strech


• Straddle


• Couch
Strength: Shoulder press
1x5 @ 60% of 1 RM
3x3 @ 70
2x1 @ 80
2x1 @ 90

Core


3 rounds:


• 10 Hollow Rocks
• 10 Dragonflies

Conditioning


21-15-9 reps
• Power Cleans 135/95
• Handstand Push-ups
• Toes-to-bar
* no dropping for this WOD


Cash out: 

3x10 DB Strict Press
3x12 DB Push Press
3x10 DB horizontal and lateral raise
3x10 Reverse DB Fly  

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