At Survival Fitness Warm up Shoulder rolls…

At Survival Fitness.

Warm-up

• Shoulder rolls (back, forward)
• Neck stretch (side-side, up-down)
• Big arm circles (back, forward)
• Knee circles
• 20 single leg lateral hops (each leg)
• 20 Zombie kicks
• 20 PVC shoulder rolls
• 20 1/2 PVC overhead squats

Warm-up WOD
Work->rest for 30s intervals. Once the number of reps are completed, rest for the remainder of the interval. If you don’t get to the prescribed # of reps, rest for the next interval. I believe we did about 5 minutes of intervals for each move before switching to the next one.

• KB Swings (62# KB) -> 10-11-12-13-14-15-16-17-18-19
• Burpees -> 3-4-5-6-7-8-9-10-11
• Push-ups -> 5-6-7-8-9-10-11-12-13

Main WOD
AMRAP 2:00, 1:00 of rest, 8 rounds

• 3 Cleans
• 5 Front squats
• 7 Push press

In the first WOD I think I skipped one round of swings, one or two rounds of burpees, and 2 rounds of push-ups. After a few rounds of push-ups I would do as many normal ones as I could and then switch to kneeling push-ups.

In the main WOD my rounds looked like:

1. 2 + 0 (30 #DBs)
2. 2 + 3, 4 (25# DBs from here to the end)
3. 2 + 3
4. 2 + 3
5. 2 + 2
6. 1 + 3, 5, 5
7. 1 + 3, 5, 4
8. 1 + 3, 5, 1

Total: 59 cleans, 84 front squats, and 105 push presses