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WEDNESDAY 20210120

Warm-up

10 Banded Passthru
15 Banded Pull-apart (5 out to side, 5 crossbody/x-pattern per side)
5 Banded Palof Press/side
Calf Stretch on Rig

3 Rounds:
6 Kip Swings
6 Scap Push-ups
6 Floor-facing Snow Angels

Strength and Skill

Every 2:30 for 10:00 (4 sets):
Shoulder Press w/:01 Pause At Bottom*
8 reps @ 65%
6 reps @ 70%
4 reps @ 75%
2 reps @ 80%

* Pause at bottom for :01 before pressing each rep.

FITNESS 20210120

As many rounds and reps as possible in 12 minutes:
8 SA Dumbbell Push Press (35-40#, 25-30#) [per arm]
10 Pull-ups
24 Plate Toe-Taps (45# Plate) or 48 Single-Unders/Speed Steps

Scoring: Rounds + Reps


PERFORMANCE 20210120

As many rounds and reps as possible in 12 minutes:
9 Shoulder-to-Overhead (115/85#)*
15 Chest-to-Bar Pull-ups
21 Double-unders

* Shoulder to overhead can be strict press, push press, push jerk, or split jerk.

Scoring: Rounds + Reps

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