23rd August 2018
WOD WOD, August 24, 2018
Friyay Boulder Shouldering
Shoulder Press (Weight)
Metcon (Time)
5 Sprint Rounds for time :
7 x T2B
8 x S2OH 52.5/35kg
9 x lateral Burpee over Bar
REST 60 Seconds
OPTIONS :
T2B : Rings / High – low bar / Strict knee raise
S2OH : reduce Load
Burpee : Nurpee – Step Over
Every 2.30 x 7 Sets
Set 1 : 3 Reps @ 60 %
Set 2 : 3 Reps @ 70 %
Set 3-4-5-6-7 : 3 Reps @ 78-80 % 1RM ( By feel )
*After each set perform
3 x Single arm ring rows per side