Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Strict Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks
Strength
Every 2 Minute on the Minute x 5 rounds
Push Press x 3 reps Building Weight Each Set
Every Minute on the Minute x 3 rounds
Push Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5×5, if you don’t have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.
WOD
For Time, in pairs
COMPETITIVE
100 Deadlifts (115/75)
75 Power Cleans (115/75)
50 Thrusters (115/75)
25 Power Snatches (115/75)
PERFORMANCE
100 Deadlifts (75/55)
75 Power Cleans (75/55)
50 Thrusters (75/55)
25 Power Snatches (75/55)
LIFESTYLE
100 Deadlifts
75 Power Cleans
50 Thrusters
25 Power Snatches
Every 2 minutes 5 sync burpees over bar
Push press 5x3reps @ 100lbs
WOD avec Sylvette
13:41
Used Rx weight except snatches with 65 lbs.
Thrusters were hard with 75lbs
Fast time! Thrusters were the worst part!
Great job! Thrusters were by far the worst.
Push Press up to 115lbs x 2 (failed the last rep)
WOD Competitive with speedy Dave!
Time: 12:35
I kinda liked the burpee break 😊
Push Press up to #185.
WOD competitive with Maria the Beast. 12:35.
I couldn’t get a break because she was too fast, so ended up sucking air for everything after the deadlifts. Really enjoyed the bar work though!
Haha! I thought it was you setting the pace! Good job!