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23rd August 2018

WOD WOD, August 24, 2018

Friyay Boulder Shouldering

Shoulder Press (Weight)
Press ( 5 x 3 @ 78-80 %)

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

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

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