Wednesday 12-7-16

Coach's thoughts on today:

I hope there is a long RomWod tomorrow. The upper body is smoked.

In all seriousness, I know the shoulders are shot at this point, most of the upper body should be, but don't dismiss the effect the Slams should have on the abs as well.  If you're getting your whole body into those then they will compound with the sit-ups to make running with a good torso position really tough. Also, make sure the ball is under control as best you can, with these being MB and not D-Balls they could jump away from you a bit. 


  • Diesel / Amped Warm-up
20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • Form: Metcon (AMRAP - Rounds and Reps)

30min AMRAP

12 MedBall Slams
12 MB Sit-ups
120m MB OH run

Run doesn't count as a rep

On the sit-up the ball must touch floor overhead and the feet

  • C/I: Metcon (AMRAP - Rounds and Reps)

30min AMRAP

20 Medball slams (20/14)
20 Medball Sit-ups
200m MB OH run