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WOD-1.30.18
January 30, 2018
STRENGTH
Every 2 minutes for 8 minutes (4 sets):
30 seconds of Shoulder to Overhead
Sets 1-2: Push Press @50-60% of 1-RM SP
Sets 3-4: Push-Jerk @65-75% of 1-RM SP
Then...
3 sets
Max Rep Seated DB Press
Immediately followed by
Max Rep Push Ups
You should be hitting 15-20 reps on DBP
If you get 25+ it's too light
METCON
AMRAP 3:
21 Box Jump Overs (24/20)
15 burpees
Max Pull ups
rest 2 minutes
AMRAP 3:
18 Box Jump Overs (24/20)
12 burpees
Max Pull Ups
rest 2 minutes
AMRAP 3:
15 Box Jump Overs (24/20)
9 burpees
Max Pull ups
rest 2 minutes
AMRAP 3:
12 Box Jump Overs (24/20)
6 burpees
Max Pull ups
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