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TUESDAY 160112

Warm-up:

15 ankle rolls

15 leg swings

15 dislocates

50 Double Unders or 150 singles

10 push ups

Bear crawl down

Samson lunges back

Handstand practice

Strength:

Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 95+%

WoD:

“JT”

Complete rounds of 21, 15 and 9 reps for time of:

Handstand Push-Ups

Ring Dips

Push-Ups

Extra work:

1,000m row for time

Mobility:

Lax to shoulders

Deep dislocates

Banded shoulder

Roll posterior

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