Jan 11, 2019

 

a) WARM UP:

  • 20 banded Pull aparts
  • 20 banded overhead squats
  • 10 Strict press
  • 10 Split jerks
  • 30 Second handstand hold
b) STRENGTH:

  • Build to a heavy set of 4 rep Push Press:

then

  • Every 90s for 3 Rounds – 4 push press at 85% of that number
c) Specific Warm up:

  • Deadlifts – 10 with 40% working weight – 5 with working weight
  • Overhead Squats – 10 @ 40% working weight & 5 with working weight

WOD:

3 Rounds For Time

  • 21 Deadlifts
  • 7 Overhead Squats

** Weights: Perf: 115/80, Rx: 165/115, Rx+: 185/130

e) Extra:

7 Rounds:

  • Ski Erg 40s on, 1:00 off
Posted in WOD