Monday, 12 June, 2017
WARM UP – MOBILITY
Big dynamic stretch
WOD A
SHOULDER PRESS
SHOULDER PRESS X 2
15 mins to complete 5 working sets of Shoulder Press:
1 set of 3 reps @ 80%
1 set of 3 reps @ 82.5%
1 set of 2-3 reps @ 85%
2 sets of 1-2 reps @ 87.5%
—
-Round numbers up or down based on feel
-Bars can be cleaned or taken from racks *cleaning bars will help you warmup for WOD B so is recommended but not mandatory
WOD B
I AIN’T GETTIN’ ON NO PLANE
150-100-50 Double Unders
9-7-5 Clean & Jerks 205/135lb
—
-No more than 3 mins to get through first round of DU’s
-C&J’s can be any style, weight should be heavy but manageable singles, no more than 80%
ACCESSORY
3-4 Rounds:
6-8 Single Arm KB Presses @ 31X1
6-8 Single Arm KB Rows @ 31X1
2-3 Crossover Recovery exercises
Optional Conditioning
10 Rounds:
30 secs on medium-hard pace / 30 secs off Bike or Row
