Warm Up
5 Minute Row/Bike
Then...
2 Rounds:
-10 Jumping Air Squats
-10 Strict Shoulder Press (with empty barbell)
-10 Box Step Ups
WOD:
8 Rounds
-10 Barbell Bent Over Row
-10 Plate Hug Step Up
-10 Barbell Shoulder Press
Suggested Weight Men: 75-95# Suggested Weight Women: 55-65#
Score: Total Time
Goal: 11-16 Min
COACHES NOTES
Set yourself up to move pretty fast on this one. Fast does not mean sloppy. Each round should take 1:20-2:00. The step ups will take most of the time. Choose a weight and step height that you can complete 10 reps in :40-1:00. You can also use a dumbbell or kettlebell instead of a plate. The bent over rows and shoulder presses should each take :20-:30 seconds each time. Choose a
weight that you can go unbroken for at least the first 4 rounds. Make sure that you keep your belly tight in the bent over rows and don’t allow your torso to jerk up and down.
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted – pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row
PLATE HUG STEP UP
Hold the plate at the chest with the elbows bent and the belly tight. When you step onto the box place your whole foot onto the box. If you don’t have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Lower stepping height
Plate Hug Alternating Lunges (Each lunge counts as one rep.)
SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down.
Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATION
Go lighter