WOD – Tue, Mar 7
Warm-up
SPECIFIC WARMUP
SHOULDER PRESS BB
Setup
3x 8-10 shoulder press
BUILD-UP // PARTNER UP
2 sets:
10 shoulder presses (building)
– Rest 1:00 between sets.
Shoulder Press (E3MOM
RX
5 sets for load:
10 shoulder presses
RX
5 sets for load:
10 shoulder presses
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d)
<article><h3>INTENDED STIMULUS</h3><ul><li>All sets 50% or higher.</li><li>Build to a heavy set of 10 unbroken reps.</li><li>Advanced athletes start at 70% and perform straight sets across.</li><li>This workout is a retest from 220326.</li></ul></article>
FINISHER (Time)
1set:
Max-effort hanging L-sit hold
- Scale to a hollow hold or hanging tuck hold.
Cool Down
3 sets:
:30 reach, roll, and lift
20 banded pull-a-parts
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
CONDITIONING WARM-UP | 13:00
AMRAP 3 w/ a partner:
P1 100-m run, row, or C2 bike (200-m)
P1 – AMRAP up-downs
– Rest :30-1:00
AMRAP 3 w/ a partner:
P1 100-m run or row, or C2 bike (200-m)
P1 – AMRAP burpees
– Rest :30-1:00
AMRAP 3 w/ a partner:
P1 100-m run or row, or C2 bike (200-m)
P1 – AMRAP burpees-to-target (12 in)