Strength
Shoulder Press
- Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
In Teams of 2
4 rounds
AMRAP 3
Each round should be scaled to ensure 0:30 - 0:60 seconds on the strict press. Pull ups should be 2 maybe 3 sets towards the 4th round
300m Row
20 Pull-Ups
Max DB Strict Press 50#/35#
rest 2:00
WOD
In Teams of 2
5 rounds For Time:
500m Row (Row together)
20 Devils Press 50#/35#
Strength
Power Clean
5x3
Pick a heavy working set. Does not have to be touch and go.
WOD
Partner “Chief”
Ten 2:00 intervals
Partner 1 goes for 2 mins,
Partner 2 goes for 2 mins.
Pick up where your partner left off.
3 Power Cleans 135#/95#
6 Push-Ups
9 Air Squats
Strength
3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *
WOD
In Teams of 2
3 rounds For Time:
500/450m row (done together)
30 Push Jerks 135#/95#
*BAF Option:
400/350m row
15 Push Press
