Wednesday, 1-4-12
Pick some mobility exercises to do for warm -ups and in between sets.
Strength/Skill – Shoulder Mobility
WOD
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Pick some mobility exercises to do for warm -ups and in between sets.
Strength/Skill – Shoulder Mobility
WOD
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
2 RDs 10 BB strict press 10 DB Upright Row to Press 10 Russian Swings 0:00 – 7:00 Est. a 3 rep Strict Press Max 7:00-14:00 Est. a 2 rep Push Press 14:00-21:00 Est. a 1 rep Push Jerk 10-9-8-7-6-5-4-3-2-1 KBS 70/53 HSPU 2:1 Strict DB Press 50/35 *20min Cap*
Strength: Clean & Jerk Complex 1 pause low hang clean + 1 hang clean + 1 clean + 1 jerk 70-80 % of 1 RM WOD: 4 RFT- 20 Weight sit ups 45/30 5 HSPU 10 Weighted Good Mornings 75/45 5 HSPU 200m Run *Scale as needed*
2 rounds for time of: 35 Double-unders 35 Back extensions 35 Box jump, 20 in. box 35 Sit-ups 75 ft. Walking lunge 35 Burpees
Thruster – 1 RM 3 Rounds for time: 6 Clean Thruster (2/3 of 1 rm thruster) 12 T2B 24 Box jump overs 24/20
We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps 6 minutes to find 1-rep-max clean and…
STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS