WOD 11/8/16

 

Strength: Shoulder press + Pullups

*superset sets of press with pullup work, follow program prescribed by coach.
Shoulder press:

A) Shoulder Press 5*5 weight from elements

B) Shoulder Press 5*5*90% 5RM

C) Push press establish 3RM (If done perform 6*3*85%3RM)

D) Strict Press establsi 10 RM (If Done Practice Jerk from Racks 60-80% 1RM)

Metcon: “Annie”
50-40-30-20-10 reps for time of
Double Unders
Sit Ups

*Ask coach for scaling options.

S&A WOD
Speed Press
Wide grip bench 8*6*50-70%ME

MetCon:
For time
10 weighted V-ups
20 KB Push press (L)
10 weighted V-ups
20 KB Push press (R)
20 Weighted V-ups
10 KB Push press
20 Weighted V-ups
10 KB Push press