Warm Up:
Shoulder Stretches
Push press
Dead lifts
Squats
Core Lift: Bench press
12x50% 10x60% 6x75% 5x5x80%
WOD: AMRAP in 20 min.
Work in Teams of Two
(1 Partner works while the other partner rests)
10 pull ups
10 Push Ups
RidgeWOD:
Shoulder Press: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%
WOD (not for time, but follow directions):
1. On the minute for 7:00 Minutes: 3x @ 75% of 1RM Shoulder Press
***REST EXACTLY TWO MINUTES***
2. 6 x 3 225# Back Squats - rest exactly :90 seconds after each set
***REST EXACTLY THREE MINUTES***
3. 4 Sets (not for time):
5x Heavy Thrusters (115# - 135#)
15x GHD Sit Ups
No comments:
Post a Comment