Strength
Shoulder Press
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)
WOD
4 SETS
ON A 2:30 RUNNING CLOCK...
12 Up-Downs
8 Push Jerks 155#/105#
Max Cal Bike in Time Remaining...
-Rest 1:00 b/t Sets-
(Score is Calorie Reps)
Strength
Shoulder Press
Tempo Strict Press
5x3 @ (31X1)*
*Keep weight moderate.
WOD
EMOM x 10 MINUTES
MIN 1 - 14 DB Push Press 50#/35#
MIN 2 - 7 DB Renegade Rows*
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs
4 DB Push Press
(Score is Rounds + Reps)
*1 Rep of RR = 1 Push-Up + Row L + Row R
Skill
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up
*Athlete can either come off bar b/t movements or option to go unbroken.
(No Measure)
WOD
FOR TIME
10 Ring Muscle-Ups
20 Push Press 135#/95#
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups
RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Low Ring Transitions
Optional Cool Down
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller
(No Measure)
WOD
IN TEAMS OF 2...
14 ROUNDS FOR TIME*
8/6 Cal Bike
4 Up-Downs
4 Box Jump Overs 24"/20"
4 Deadlifts 275#/185#
*P1 works while P2 rests. Alternate after each full round. Each Partner completes 7 rounds.
