WOD 4/3/15
Atarim
Strength
Shoulder press
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
then
Metcon
15 Min Amrap
5 Pushpress 50/30
5 BMU
200m run (to carleton)
Intermediate WOD
Part 1
EMOM Ladder for 10 min
3 Front squats
*each min add 5-10 kg.
then
Part 2
12.1 OPEN
7 min AMRAP Burpee
Dizengoff
Metcon
Partner Wod
Partner 1:
400m run
Partner 2:
AMRAP OF
10 Ring pushup
10 pistols
10 situps
35 min
Post your results to the Whiteboard.