150902 Wednesday – “Short Changed”

Congrats to all those who competed this last weekend. We had competitors all over the Bay from Battle on the Sunset 2, Beast of the West Strongman, to GRID. Nice job everyone!


Mobility: Shoulder Mobility.


Skill Practice Warm Up: Handstand and Handstand Push Up Progressions


Strength: Push Press 2-2-2-2-2-2 (6 sets “strong effort” – increasing load each round)

Super Set: Hollow Rocks 15 – 30 Seconds in between each set.


Metabolic Conditioning:  “Short Changed” – 6 minute AMRAP.  

60’ dumbbell overhead walk – one db in each hand-  (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

1 dumbbell front squat –one db in each hand- (same weight)

60’ db overhead walk (one time)

2 db front squats

60’ db overhead walk (one time)

3 db front squats…

… Continue until the time runs out.

Scaling Guide:  40 – 80 reps

Log your results online by clicking here.

Compare to: 2014 – 02 – 07

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Walking 30’ out, then 30’ back may be easier to fit in large classes. Try to bank up the short rounds early on, then rest during the larger rounds of squats.  Doing large sets of squats then resting before walking is not the best strategy.  It will make you more sore and be slower overall. Break up the larger sets of squats into smaller sets with shorter rests. Over compensate on the squats for depth on later rounds! Your legs will be telling you that you are ‘below parallel’ but your legs will by lying to you! Keep your abs tight when doing the carries, and if you are someone with a lot of shoulder issues, spend some extra time mobilizing them before this workout!


Optional ‘Cash Out’: 1 min burpees, 1 min wall ball, 2 rounds.

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