DATE – Monday April 28th
Warm-up: 3 rounds NFT:
7-10 Push-ups
15-20 Hollow rocks
15-20s Handstand hold / wall walk
Mobility: Band pull aparts + presses
WOD A) Wendler Strict Press (15-17 min)
(% 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 Strict Press is 100lb then you will use 90lb to calculate your working %)
Warm-up sets:
1×8-10 @barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 60%
*Rest 60s between warm-ups sets
Working sets:
1×3 @ 70%
1×3 @ 80%
1×3+ (ME set) @ 90%
*Rest 2-3 min 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) 4 rounds for max burpees: (20 mins)
In 2:30 minutes:
Run 200m
10 Push press **
AMRAP Burpee over the bar in remaining time.
*Rest exactly 2:30 between rounds. Partner up on a barbell and alternate rounds.
Score is total # of completed burpees across the 4 rounds.
**Push press loading:
Adv: 155/105
Int: 125/85
Beg: 95/65 (or less)
