Monday, 20 February, 2017
WARM UP – MOBILITY
3 rounds alternating between skipping drills and banded shoulder warm-ups.
2 x 30s – Bench/Box overhead stretch
WOD A
STRICT PRESS
1 RM Strict Press
Every 2:30s x 6 sets:
Sets 1-2: 5 strict press + 8-10 t’n’g push press (~70% of max press)
Sets 3-4: 3 strict press + 6-8 t’ng push press (~80% of max press)
Sets 5-6: 1 Strict press + 4-6 t’n’g push press (~90% of max press)
—
Record best successful strict press for today. % are just guidelines go by feel based on the rep schemes allotted.
WOD B
DOUBLE DIPPER
Complete AMRAP in 13 min:
40 Doubleunders
20 KB Snatch (24/16kg) (10R + 10L)
10 Ring Dips
ACCESSORY
3 rounds:
60s weighted plank hold
6-8 x “ATYT” on Crossover symmetry
