WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 100ft Dumbbell Overhead Carry + 3 Push Press Every 25ft

Pick a loading you can maintain for all 7 sets. We’re going to work this complex for the next 4 weeks. This is the same setup as Tuesday, your set should initiate with 3 Push Press at 0ft, and then perform 3 Push Press every 25ft, for a total of 12 Push Press. Try and load a little heavier than last week. If you weren’t able to perform all sets unbroken last week stick with the weights you used last week.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 

5/side Single Arm Dumbbell Row +

10-20 Plank Shoulder Taps

Pick a Dumbbell that is heavy, but that you can maintain for all 7 sets. For the Plank Shoulder Taps focus on keeping your hips low and square.

3) 8 minute AMRAP:

25 Knees-up

50 Heavy Rope Single-unders

15 D-Ball Over the Shoulder 70/50

Extra Work:

4) Hip Thrusts: 4 sets of 10

Rest 90-120 between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE