WOD: Tuesday 240102

What’s your New Year’s resolution Ramsey? Probably making rowing and biking suck less.

• Coaching Notes

In today’s session we are starting off with strict press to work on specific overhead strength work and positioning. The focus here is to hit every lift, stay within the percentages and maintain the feeling that we have another few reps left in the tank if we need to complete them. This is not a session to max out, but one to hit the work, create stronger shoulders, and leave without feeling the need for excess recovery from this session. We will then move into an EMOM triplet with Wall Balls, Chest to Bar and Squat Snatches. For this workout we will need to prime the Snatch and Chest to Bar in order to get into optimal positions for the workout. Overall loading and rep counts should not get too high today as we tackle this one, but the need for some extra movement prep is necessary for athletes to feel ready to attack this one in the most optimal way.

strength:

Every 2 mins for 12 mins.

Strict Press 1x5 at 70% 1RM

Strict Press 1x5 at 70% 1RM

Strict Press 1x5 at 70% 1RM

Strict Press 1x3 at 75% 1RM

Strict Press 1x3 at 77% 1RM

Strict Press 1x3 at 80% 1RM

metcon: "Bring Sally Up"

Complete as many rounds as possible in 12 mins of:

20 Wall Balls, 20/14 lbs, 10/9 ft

10 Chest-to-bar Pull-ups

5 Squat Snatches, 135/95 lbs

Goal: Complete 5+ Rounds

Accessories:

3 rounds for quality of:

10 Glute Ham Raises Weighted

Wall Sit, pick load, 30 secs

Copenhagen Plank Hold, L 20 secs/R 20 secs