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)

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