Run, Push-up, Run... (9/9/15)

"Bulletproof Shoulders"

Side plank, reverse flys (elbows bent) - 20 reps
Modified Push-Up “Y” Hold - 3-4 sets each side(alternating) - 15 second hold
Scap Push-Ups - 15 reps
“T’s” on box - Partner assist - 5x then overload - 4-5 sets
“W’s” on box - Partner assist - 5x then overload - 4-5 sets
Cuff isolation - (side lying, elbow bent) 2.5-5# - 15-20 reps

WOD:

For time: 
400m Run
50 Push-ups
400m Run
100 Sit-ups
400m Run
50 Push-ups
400m Run

WODify Results

Posted on September 9, 2015 .