Wednesday, 30 November, 2016
WARM UP – MOBILITY
Red band shoulder warm-up: Dislocated, pull aparts, presses etc.
2 rounds:
20-30s bench/box shoulder/overhead opener
20-30s Seated shoulder extension stretch
10 Tall tuck jumps
WOD A
PUSH PRESS
In 15 min build to a heavy single push press.
WOD B
ROW / PUSH PRESS / BURPEE
Complete 3 rounds for time:
Row 1000/850m
20 Push press 115/80
20 Burpee over the bar (lateral jump)
– Rest exactly 3 min between rounds
—
Subtract the 6 min rest and possible stagger from total working time.
Stagger 2nd heat by 5 min
Push press weight should allow you to complete in 2-3 sets at the most (or aim to use 60-65% of your max)
ACCESSORY
Complete 3 rounds:
15 Dumbbell Skull Crushers
15 Dumbbell Tate Press
15 Dumbbell Floor Press
(perform as a complex laying flat on the floor – light dumbbells)
Rest 30s
60 seconds Hollow Hold
Rest 60s
