2/14/18 – 180214

Group Warm up 

Group Mobility 


Strength – 3 Rounds, superset all three movements. 

1.) 5-10 GHD Raises – rest 30 seconds.

2.) 10 Seated dumbbell shoulder press (5R/5L) – rest 30 seconds.

3.) 16 Dumbbell single arm rows (8R/8L) – rest 30 seconds.

*Add weight with all movements from round to round.


WOD ( Workout of the Day ) 

20 minute AMRAP 

30 Atlas stone ground to shoulder – RX 95/65lb RX+ 145/95lb 

40 Box jumps – RX 24/20" RX+ 30/24" 

50 Alternating single arm dumbbell push press – RX 35/20lb RX+ 50/35lb 

60 Calorie row 

70 Russian kettlebell swings – RX 53/35lb RX+ 70/53lb


EXTRA: 5×10 GHD sit ups – rest as needed.  

Share