Wednesday 160928

Jason

Jason

 

Dynamic Warm-Up – Mobility
Prepare to for..

A.
Strength: Press Progression
3×5, Press
3×5 Push Press
3×5 Push Jerk or Split Jerk
* Add weight as the lifts progresses with good mechanics.

B.
WOD:
5 Minutes of rowing for total meters
5 Minutes of push presses, for max reps 115/80, 95/60, 75/40
There is no rest between exercises. * Score is max meters rowed & max reps

*Scale weight and movement accordingly to maintain intensity with good mechanics on B.  Ask your coach for help.

Cool Down Recovery

C. Accessory Work (Shoulders)  *see PDF for week on white-board

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

D. See programming on white board.

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