WOD – Mon, Jan 23
Starting in February the Monday 615pm WOD will now be an Olympic Lifting Class. Striking is being cancelled and replaced with a 615p WOD on Thursday's.
Warm-up
SPECIFIC WARMUP
BENCH PRESS BUILD-UP
1 set:
10 bench presses (empty barbell)
On a 7:00 clock:
3x3bench presses (building)
– Build to 70-80% of 1-rep-max bench press.
Bench Press (E2MOM
RX
For load:
3-3-3-3-3
Bench press
RX
For load:
3-3-3-3-3
Bench press
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d)
<h3>INTENDED STIMULUS</h3><ul><li>Build to a heavy set of 3 bench presses, 3 shoulder presses, and 3 push presses.</li><li>10:00 for each lift.</li><li>Rest 1:00-1:30between sets.</li></ul>
Shoulder Press (E2MOM
RX
For load:
3-3-3-3-3
Shoulder press
RX
For load:
3-3-3-3-3
Shoulder press
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d)
Push Press (E2MOM
RX
For load:
3-3-3-3-3
Push press
RX
For load:
3-3-3-3-3
Push press
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d)
FINNISHER (AMRAP – Reps)
8 Minute Max Effort
Odd min: Cal Row or Bike
Even min: Situp
Max effort for :45 sec prepare for transition
Cool Down
1 set:
1:00 child’s pose
1:00 scorpion stretch/arm
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.
2 sets:
30 jumping jacks
10 bent-over rows
10 upright rows
8 shoulder presses
8 push presses
– Use an empty barbell.