Warm up:
Shoulder Stretches
DL
Front squats
Thrusters
WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, for time, of the following:
Deadlift
Hang Power Clean
Thruster
Rx = 95/65
** Focus on efficiency of movement, transitioning the last rep of one movement into the first rep of the next movement.
RidgeWOD: Strength Training Week 4 of 4
Use 90% of 1RM
Shoulder Press (Strict) w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between
Auxiliary Work:
1. Yoke Pull/Push/Drag (with Rope): 3x of Each
2. Dueling Ropes: 3 Set Variations - 4 Rounds of each at 20 seconds on 10 seconds off
Set 1 - Both Arms Up and Down at the Same Time
Set 2 - Alternate Arms Up and Down
Set 3 - Seated - Biceps Only
Superset: 5 Rounds Total
10x Tire Flips
HEAVY DB Carry Down and Back
1x Rope Climb
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