10/11/13 – Friday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

4 Rds of:

3 Toes 2 bar
6 Air Squats
9 Push ups

Note: Not for time. Perform some good to perfect form on all movements.

 

WOD

A.
Take 15 minutes to build to today’s 1-RM Push Press

B.
Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

*If you fail at put the bar down that set will be counted as a fail. Choose your weight wisely. This weight depends on how much you can shoulder to overhead (You will jerk, split or push it doesnt matter)

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