WODs

11.4.19-"Helen"

11/03/2019

11.4.19

 

A.

 

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

 

Strict Shoulder Press x 1 rep

 

Suggested loads per set (by %): 80, 85, 90, 95, 95+

 

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

 

Every 3 minute, for 6 minutes (2 sets):

 

Push Press x Max Reps @ 80-85% of today’s 1-RM

 

 

 

B. Conditioning

 

“Helen”

 

Three rounds for time of:

 

400 Meter Run

 

21 Kettlebell Swings (50/35)

 

12 Pull-Ups

 

Compare results to June 17, 2019

 

 

 

 

 

Optional Accessory Work:

 

A.

 

Every minute, on the minute, for 20 minutes (4 sets):

 

Minute 1 – 45-Second Wall Sit

 

Minute 2 – 25 Jumping Lunges

 

Minute 3 – 30-Second L-Sit

 

Minute 4 – Valslide Leg Curls x 6-8 reps @ 3011

 

Minute 5 – 10 Supine Ring Rows @ 21X0