March 15, 2017

STRENGTH: EMOM for 5 minutes complete,
Strict Shoulder Press x 2 reps

Immediately followed by…

EMOM for 5 minutes complete,

Push Press x 2 reps

(Athletes should add approx. 30% more weight when moving to push press)

WOD: 5 rounds for time,

6 x pull ups

12 x box jumps

18 x wall balls

 

OLYWOD

STRENGTH:

A) Pause front squat x 3 reps x 5 sets

Follow the tempo – 3 second descent, and a 3 second pause in the bottom position.

B) 2 x clean lift-offs + 1 x power clean, every 2 minutes for 8 sets

The clean lift-off should emphasize the 1^st portion of the pull. Pull from the floor stopping at high shin to pause before lowering back to the floor. Repeat repetition without losing engagement.

WOD: 6 minute AMRAP

3 x chest to bar pull ups

5 x burpees