* Reminder, this Saturday, June 16th, there will be no Open Gym. Instead, meet us at St. Mary’s parking lot in Scituate Harbor at 9AM for our first Beach WOD of 2018!
Midline/Shoulder Activation
2 Rounds
:45 Plank Holds
:30 Alternating Reaching Hands Plank Hold
8R/8L Kneeling Single Arm Dumbbell Press w/ a 3 Second Decent
10 Lateral Box Step-Overs (AHAP)
A. 3×8 Floor Press AHAP
B. Accessory Work for Reps – NO REST between sets
5 Rounds:
4 Explosive Push Ups to Plates
Max Rep KB or DB Bent Over Row (start with decent weight and go up each set)
C.
3 Rounds (12 Min. Total)
4 Min AMRAP (Min. 0:00-4:00)
10 Russian KBS (70/53)
10 Goblet Squats (70/53)
15 Ab Mat Sit-Ups
4 Min AMRAP (Min. 4:00-8:00)
10 OHS (75/55)
10 Lateral Box Step-Overs (24″/20″)
4 Min AMRAP (Min. 8:00-12:00)
10 SDHP (75/55)
10 Push Press (75/55)
* Score is total rounds + reps across all 3 AMRAP’s.
