Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.
WOD
In teams of 3, For Time
99-75-51-27 (Split all reps)
COMPETITIVE
Wall Balls (20 / 14)
Box Jump Overs (24 / 20)
Single DB Devil Press (40 / 25)
PERFORMANCE
Wall Balls (20 / 14)
Box Jump or Step Overs (24 / 20)
Single DB Devil Press (30 / 20)
LIFESTYLE
Wall Balls
Box Step Overs
Single DB Devil Press
Press up to 85lbs x 4 reps
WOD competitive with Jen
Reps 66-50-34-18
Time= 26 minutes or so?
Jen you are a beast!! 😍 I had zero rest!
So are you! It was a great workout!
Such a quick time! Neither one of you must have stopped the entire time. Great job!
Strict Press; 95, 105, 115, 125, 130, 135lbs (but failed the 4th rep)
Competitive with Cara and Mike
36:10
Used a 30lbs ball for 2/3 of my wallballs for practice. The 20lbs felt great afterwards!
That 30lbs went up pretty good! Your box jump overs are so speedy!
Competitive
36:10
With Dave & Mike!
You guys had a great pace throughout!