Friday, December 18, 2015

Posted by on Dec 17, 2015 in WOD | 1 comment


  • Bottom Up KB Waiter Walk – 2 Laps around cones. Change hands at each cone. Description below. 
  • 20 Alternating Bottom Up KB Presses. Description Below

Strength – Pause Front Squats 5x3x1@60%



  • 12 Ground 2 Overhead 115/85
  • 12 Pull Ups

B. AMRAP 12 

  • 6 Ground 2 Overhead 165/115
  • 6 Bar Mups

*PreWOD work

Waiter Walk – one KB, bottom up. Arm fully extended overhead. Shrug and reach as high as possible while walking. Stabilize using anterior core. Stop walking a switch at each cone. 

Alt KB presses – Standing with feet hip width. One KB. Bottoms up. Elbow down and tight to body. KB just above shoulder height. Extend arm deliberately. Control is tough. Fully extend arm and finish with complete shrug. Return to start position. *IMPORTANT – Do not drop receiving shoulder as bringing it down. Keep everything level. 


One Comment

  1. PreWOD – some awful combination of burpees and lunge steps – blah!
    Strength: front squats @ 115#

    WOD A: 4 + 3

    Great workout everyone!