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WOD - Thursday, 11/28/2018

Warm-up
KB Shoulder & Core Prep
50ft. Front Rack / Farmer's Carry
50ft. Front Rack / Farmer's Carry (switch)
50ft. Front Rack / Waiter's Carry
50ft. Front Rack / Waiter's Carry (switch)
Engage your core throughout each carry.

 

A. Strength (12:00)
Push Press (3-5 x 3)
@95% of your 3RM

 

B. Metcon
Dumbell Dumbledore (5 Rounds for time)
Every 3:00 x 5 rounds
7 Single-arm DB S2OH (50/35)
7 Burpees with DBs
7 Single-arm DB S2OH (other arm, 50/35)
14 T2B
Record each round's time.
you will be holding 2 DBs during the single-arm presses, while one arm is working, the other will be keeping the DB in the rack position.
For the burpees, stand up with the DB. No overhead clap necessary. Its should look/feel like a burpee + DB Deadlift.

 

Extra Credit
TABATA: Sit-ups (AMRAP - Reps)
8 x :20 on/ :10 rest.
Record total reps

Warm-up
KB Shoulder & Core Prep
50ft. Front Rack / Farmer's Carry
50ft. Front Rack / Farmer's Carry (switch)
50ft. Front Rack / Waiter's Carry
50ft. Front Rack / Waiter's Carry (switch)
Engage your core throughout each carry.

A. Strength (12:00)
Push Press (3-5 x 3)
@95% of your 3RM

B. Metcon
Dumbell Dumbledore (5 Rounds for time)
Every 3:00 x 5 rounds
7 Single-arm DB S2OH (50/35)
7 Burpees with DBs
7 Single-arm DB S2OH (other arm, 50/35)
14 T2B
Record each round's time.
you will be holding 2 DBs during the single-arm presses, while one arm is working, the other will be keeping the DB in the rack position.
For the burpees, stand up with the DB. No overhead clap necessary. Its should look/feel like a burpee + DB Deadlift.

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