WODs

11.14.18

11/13/2018

11.14.18

 

A.

 

Every 3 minutes, for 15 minutes (5 sets):

 

Shoulder Press x 2-4 reps @ 20X1

 

 

 

If you achieve 4 successful reps, increase the load in the next set.

 

 

 

B. Conditioning

 

For time:

 

50 Calorie Row

 

40 Single-Arm Dumbbell Push Press* (50/35)

 

30 Toes to Bar

 

20 Burpees

 

 

 

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

 

 

 

Optional Programming

 

 

 

A.

 

Every 90 seconds, for 9 minutes (6 sets) of:

 

Front Squat x 2 rep @ 80-85%

 

Strict Handstand Push-Ups to Deficit x 4-6 reps

 

Make the deficit challenging, but we still want you completing the four reps each of the six sets. 

 

 

 

B.

 

Two sets of:

 

Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010

 

(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)

 

Rest 60 seconds, then switch leg