Friday 190104

WHITEBOARD BRIEF

– Strength: Build to a 1RM shoulder press over the course of 6-7 sets. Make sure you have a plan and don’t make too big of jumps in weight too quickly. Take your time.
– Metcon: This open workout is a pacing piece where you have to make sure you’re smart with your pacing and scaling. You’ll want to go out slower than you think on this workout trying to sustain yourself for the duration. 18 minutes is a marathon for an Open WOD.

STRENGTH

1) Shoulder Press: 1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Beginner: 5 x 5, adding light weight per set. Rest 2:00
2) Metcon Prep
2 Rounds of:
10 Box Jumps
8 Push Press
6 T2B or Knee Lifts

METCON

”Open WOD 12.3”
AMRAP 18:
15 Box Jumps (24, 20)
12 Push Press (115, 75)
9 T2B

L3: (95, 65)
L2: (20, 15) (75, 55) (Knee Lifts)
L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat Sit-ups)

EXTRA CREDIT

Ring Rows w. pause: 4 x 10-15. Rest 60s.
– Adv wear a vest + elevated feet
– Pause for 1 ct.

By |2018-12-27T10:41:39+00:00January 3rd, 2019|Workout of the Day|