5/5/17 – "Royal Flush"

Group Warm up 

Group Mobility 


Strength 

5×1 Backsquat @ 95-100% – rest 2-3 minutes between singles. 


WOD (Workout of the Day) 

"Royal Flush" 

On a running clock… 

12 minute alternating EMOM 

1.) 5 Atlas stone to shoulder (115/65lb) + 5 HSPU ( 5 DB strict press – (35/20lb) 

2.) :30 Atlas stone hold (115/65lb) 

– 3 minute rest – 

At the 15:00 for time: 

50 Push ups 

400m run 

25 T2B 

10 rope climbs 

*All workouts can be scaled on an individual basis. 

Share