WOD – Tue, May 30
Warm-up
Shoulder Press (5-3-3-2-1-1
E2MOM 12: 6 sets
1×5 65-70% of 1RM
1×3 80%
1×3 90%
1×2 95-100%
1×1 100%
1×1 100%
– Find todays 1 RM.)
E2MOM 12: 6 sets
1×5 65-70% of 1RM
1×3 80%
1×3 90%
1×2 95-100%
1×1 100%
1×1 100%
– Find todays 1 RM.)
WOD PRIMER
1 set:
7 DB shoulder presses (workout weight)
8/10-calorie row OR bike SPRINT
7 DB shoulder presses
053023 WOD (Calories)
RX
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.
INTERMEDIATE
EMOM 10:
7 DB shoulder presses (20/35 lb)
AMRAP calorie row OR bike
– Use two DBs.
BEGINNER
EMOM 10:
7 DB shoulder presses (10/25 lb)
AMRAP calorie row OR bike
– Use two DBs.
INTENDED STIMULUS
Athletes perform both movements in each minute.
DB presses should be heavy, but always unbroken.
:30-:45 seconds to accumulate calories every round.
FAST transitions.
Consistent bike/row pace for the first 9 rounds with a sprint to finish.
Cool Down
1 set:
:30-:45 figure 4 stretch/side
:30-:45 psoas smash/side
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Ankles Hips Thoracic Erectors Shoulders
2 sets:
1:00 row OR bike
:30 hollow rocks
DB SHOULDER PRESS | 5:00
1 set:
5 single-arm DB shoulder press/arm (light)
8 DB shoulder presses (light)
5 DB shoulder presses (workout weight)
– Hold the top of every press for :01.
2 Sets BB Shoulder Press
1×6 40% behind the neck
1×6 50% front rack