Warm-up Drills
I. Row 500m
II. Active Complex ROMWOD (6’s)
III. Press Series
IV. Mobility
Impact/Focus: Press
Warm-ups preparing for working sets x 5:00
Then…
Every 2:30 x 6 Rounds total complete the following:
Press x 1-5-1-5-1-5
*Build to the heaviest/best sets possible each round. The five rep sets are meant to move much faster, being significantly lighter than the sets of 1 rep.
Post scores to comments.
“Word Curtain”
7 Rounds for time of
5 x Shoulder-to-Overhead (115/85lbs)
7 x Burpees
15 x Abmat Sit-ups (Butterfly)
Notes: 12/10:00 Time Cap. Scale load as needed on the Shoulder-to-Overhead. Ideally we will be working to Push Jerk today, however, incidental Push Press will be accepted as well.
Post scores to comments.
Press: 85×1 / 75×5
Word Curtain: 8:48 Rx