Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Push Press 75% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)
WOD:
Dips x 4 x 10 (or) Practice HSPU’s 5 x 5
Practice Strict Pull Ups or Kipping Pull Ups 10 x 5
RidgeWOD:
Skill: 7 Rounds of Push Press
3x Push Press EVERY 90 Seconds @ 85% of 1RM
WOD: 12 Minute CAP
Run 2 Laps
with time remaining...
AMREPs of 75# Shoulder to Overhead
* 12x GHD Sit Ups with EVERY rack or drop of the bar *
Score = TOTAL Reps
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