Wednesday
Warmup/Mobility) 2 Rounds:
4-6 ATYT’s – light plates, slow and controlled
8-12 W’s – light plates, slow and controlled
10-15 Band Dislocates
8-10 Band Presses – behind/in front
30 secs Wrist Stretch each side
30 secs Front Rack w/PVC
WOD A) (16-18 mins) Wendler Shoulder Press:
% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Shoulder Press is 100lb then you will use 90lb to calculate your working %
Warmup sets:
1×8-10 @barbell
1×5 @ 40-45%
1×5 @ 45-50%
1×3 @ 50-55%
Working sets:
1×5 @ 65%
1×5 @ 75%
1xMax Effort 5+ @ 85%
*Rest 2-3 mins between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) 5 Rounds for time:
400/350m Row (Guys/Girls)
20 Single Arm KB Push Press (10 unbroken per arm)
20/15/10 secs Handstand Hold (Adv/Int/Beg)
