12/6/14 WOD

20141124_151608


Mobility:  Shoulder Mobility


Skill Practice Warm Up:  None.


Workout:  Shoulder Press

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set)

Superset: None


Metabolic Conditioning Workout:   “Under the Table and Dreaming” –

For time.

Dumbbell shoulder press

10 – 8 – 6 – 4 – 2 (A: 45lbs, I*: 25lbs, N: 15lbs)

Double unders

50 – 40 – 30 – 20 – 10

Coaching Notes: So the workout goes: 10 shoulder press, 50 double unders, 8 SP, 40 DU, 6 SP…etc. This will be a very shoulder intensive workout. Resist the urge to do push press, even in later rounds when your shoulders are tired. Put dumbbells down and take a rest if you need to, the movement is STRICT press.


Rest 2 min

4min Amrap

10 Burpees

4 Toes 2 Bar

Recent Posts

Leave a Comment