11/11/14 WOD



Mobility: Shoulder Mobility.

Skill Practice Warm Up: None.

Workout: Push Press

7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)

Superset: Dumbbell Split Squats (deficit lunges)

7 x 2 (5 sets of 5 reps “across,” the same weight for all sets)

Deficit lunges. Step up on to a 45lb bumper plate for lunges this week. Lunge up onto plate and back to full recovery (feet together).

Metabolic Conditioning Workout: “Scissors for Lefty”

7 minute AMRAP.

4 chin ups (A: Strict, I*: kipping, N: band)

8 strict press (A: 95lbs, I*: 55lbs, N: 35lbs)

12 front squats (same)

Then Rest 2min

600M Row

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