I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Shoulder Press 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Shoulder Press.
Shoulder Press 1-1-1-1-1
- Establish a 1 rep maximum Press to work off of for next week’s strength program. Nutrition Challenge Applicable scores/WODs today.
Post loads to comments.
“Rounds & Pounds”
Complete 3 Rounds of the following AMRAP time trial.
VS 6:00 AMRAP x :30 rest
In the time remaining complete as many Rounds/Reps/Lbs of
10 x Ground-to-Overhead (select weight)
15 x GHD/Abmat Sit-ups
- Scaled volume for today would be Run 200m, 10 reps + 15 reps respectively.
- Weights at standard metcon assignments to select from.
- Score is rounds/reps/total lbs lifted.
Post scores to comments.