1/5/15 WOD “Mad Monkey”

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Mobility:  Shoulder Mobility.


Skill Practice Warm Up: Starting light, spend 10 min working up to a challenging bench press single. Then plan on doing that weight for 2-3 sets. Overall, you should be doing 1 rep every 60 to 120s


Strength Workout: None


Metabolic Conditioning Workout: “Mad Monkey”- For time.

12 ‘heavy’ shoulder press (A: 115/ I*: 73/ N: 33) – Make it heavy… Even if you have to break it up into 4 or 5 sets

12 Push Ups

400m Run

14 Push Press

14 Push Ups

600m Run

16 Push Jerks

16 Push Ups

800m Run

Scaling Guide:  10 – 16 Minutes

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