WOD

12.09.18

WARM UP

General & Specific

STRENGTH 

Push Press – Every 2x 4-5 sets perform:

5 reps @75%1RM

WOD

In 10Window complete:

100 Shoulder -to-Overhead @75/55lbs

30 Lateral Burpees

– then in the remaining time –

max reps Ring Muscle Ups or Kipping Chest to Bar Pull Ups

WARM UP

General & Specific

STRENGTH 

Push Press – Every 2x 4-5 sets perform:

5 reps @75%1RM

WOD

In 10Window complete:

100 Shoulder -to-Overhead @65/45lbs

30 Lateral Burpees

– then in the remaining time –

max reps Kipping Chest to Bar Pull Ups or Pull Ups

WARM UP

General & Specific

STRENGTH 

Push Press – Every 2x 4-5 sets perform 8-10 reps

WOD

In 10Window complete:

75 DB Push Press

25 Burpees

– then in the remaining time –

max reps Ring Rows

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