Tuesday - May 9

May 9, 2017

Strength/Accessory work (choose one or the other)

 

General Fitness

3 Rounds

*Strict shoulder press x 8 reps

*rest 60 seconds

*Strict supinated grip pull-ups x 8 reps

*rest 60 seconds

*Prone plank hold x 60 seconds ("hold" means no wiggling!  Hold still!)

*rest 60 seconds

 

Performance

EMOM for 8 min

*Strict Shoulder Press x 1 rep

Loads per set (%): 55, 65, 70, 75, 80, 85, 90, 95

 

*Rest two minutes, then

 

3x1 with 60sec. rest between reps

build to today’s Shoulder Press max

 

 

WOD

AMRAP in 4 minutes:

*10 push press

*10 sit-ups

 

*rest 2 minutes, then

 

AMRAP in 4 minutes:

*10 dips

*10 burpees

 

 

Group Cool-down

3 shoulder stretches (use mobilitywod posters for reference)

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