Thursday Workout: Shoulder Press, Intervals, Core Work

STRENGTH

Shoulder Press, 10 sets of 3 at 60%

*Speed reps. Rest 60-90 seconds between sets.

WOD

3 Sets:

• Burpee to 6″ Target x 1 Minute
• Rest 1 Minute
• Wall Ball (20/14) to 10’/9′ Target x 1 Minute
• Rest 1 Minute

*Scale to regular burpees, and modify weight on wall balls as needed.  Two Scores: record Total Burpee Reps and Total Wall Ball reps.

CORE WORK

1 Minute At Each Movement (no transition time)

• Right arm KB waiter walk
• Left arm KB waiter walk
• Russian twist
• Hollow rock R arm KB hold
• Lateral leg raises over KB
• Hollow rock L arm KB hold
• Plank

*Same routine as last week. Modify movements as necessary (i.e. do not need to use weight for the hollow rock if necessary)

ANNOUNCEMENTS/UPCOMING EVENTS

PREORDER YOUR SHIRT! Link here: Shirt Pre-order

June 9: Bring A Friend WOD and Cookout! RSVP Here

June 10: Shoulder workshop with Airrosti! Part 3: Check the event info HERE