WODs
 | Wed, Apr 12 2017 |  |
| Group WarmUp 8 | 20170824 Strength | 20170412 MetCon |
Group WarmUp 8
(Check In)
3 Rounds:
400M Run
20 Air Squats
15 HR Push-ups
10 minute TimeCap
|
20170824 Strength
(Weight, Rx2)
Complete 7 Rounds of the following complex for the rack:
3 Strict Press, 2 Push Press, 1 Jerk
*Use 65% of your 1RM of Shoulder/Strict Press
**Rest 90 seconds between Rounds
***Focus on Form/Technique, no Bench Pressing these OH Presses,
keep your core tight, belly tucked, pelvis and spine neutral***
|
20170412 MetCon
(Time)
With a 20 minute time cap, complete the following, with a partner if available:
5 Rounds:
15 BoxJumps (jump, don't step)
10 Deadlifts (Heavy Focus on Form)
Rx Men: 185-225-275-315-365
Rx Women: 135-155-185-205-225
Scaled Men: 135-165-195-225-275
Scaled Women: 95-115-135-155-175
|
