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.