31st March 2019
WOD WOD, April 1, 2019
Smoke n Mirrors
The spice of life !
Warm-up
A) Shoulder prep 101
B) Barbell progressions
B) Barbell progressions
Shoulder Press (Weight)
Every 3MOM x 5 Sets :
5 x Shoulder Press
*I want set 5 to be the heaviest – be sharp with load increases
*Start at 40 % 1rm THEN 50% 60 % 70 % 80-85% ( Guide )
*After each set , Perform 15m DB farmers hold walking lunge
Metcon (Time)
For time, or, Get as far as possible in 10 minutes
3-6-9-12-9-6-3
Lateral Burpee over bar
Hang Power Clean and Jerk 52.5/35kg
OPTIONS:
Burpees – Step over
BB : Reduce Load
RX PLUS : 60/40kg
COOL DOWN
Stretch with the legendary coaches
