WODs

6.20.19

06/21/2019

6.20.19

A.

 

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:

 

Strict Press

 

Set 1 – 5 reps @ 75%

 

Set 2 – 3 reps @ 80%

 

Set 3 – 1 reps @ 85%

 

Set 4 – 3 reps @ 87%

 

Set 5 – 2 reps @ 90%

 

Set 6 – 1 rep @ 95%

 

 

 

Immediately followed by…

 

 

 

Every 2 minutes, for 4 minutes (2 sets) of:

 

Strict Press x 8 reps @ 80%

 

 

 

B. Conditioning

 

Complete as many rounds and reps as possible in 12 minutes of:

 

300/250 Meter Row

 

20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)

 

20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)

 

 

 

Optional Accessory Work:

 

 

 

3 x 8 - Tempo Dumbbell Push Presses

 

3 x 8 - Tempo Dumbbell Bent Over Row

 

3 x Max Effort Ring L-Sit Hold

 

Rest 1:00 between each set.