Wednesday May 27th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday May 27th

26
May

Wednesday May 27th

 
7:00am Class – Join URL: https://us02web.zoom.us/j/87673714557
9:00am Class – Join URL: https://us02web.zoom.us/j/82301170451
5:30pm Class – Join URL: https://us02web.zoom.us/j/89180040432
 
Warm-Up:
 
AMWUP 7 
10 Air squats
10 DB Deadlifts
10 Walking Lunges
10 Seated DB Strict Presses
:20 Second Wall Sit.
 
Mobility:
 
Bottom Squat – 2 minutes,
Lax Ball Shoulders – 1 minute per side
 
Part 1:
 
2 sets of 12-15 per leg of Front Rack Stationary Lunges then
2 sets of 8-10 per leg at a heavier weight
Rest 60-90 seconds between sets (Barbell or DBx1/DBx2)
 
Part 2:
 
AMRAP 12 of
10 DB Thrusters (5R/5L)
10 T2B,
10 Alt DB Snatches (Same weight as Thrusters)
 
Scale:
 
T2B => V-Ups
 
Notes:
 
There is a lot of DB overhead work here. Shoulders are going to get tired so make sure to be as efficient as possible in your movements. 12 minutes is a mid range WOD so you will need to pace to some extent.
 
Cooldown:
 
Roll Quads & Glutes
 
 
 
Express:
 
Warm-Up:
 
AMWUP 5 
10 Air squats
10 DB Deadlifts
10 Walking Lunges
10 Seated DB Strict Presses
 
Mobility:
 
Lax Ball Shoulders – 1 minute per side
 
 
Part 2:
 
AMRAP 12 of
10 DB Thrusters(5R/5L)
10 T2B,
10 Alt DB Snatches (Same weight as Thrusters)
 
Scale:
 
T2B => V-Ups
 
Notes:
 
There is a lot of DB overhead work here. Shoulders are going to get tired so make sure to be as efficient as possible in your movements. 12 minutes is a mid range WOD so you will need to pace to some extent.
 
Cooldown:
 
Roll Quads & Glutes

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