Monday (2021JUL12)- WOD

Focus:  

Push Press – no rack

use 90% of your 1 RM

example if your 1RM is 100lbs the number you use for the percentages below is 90lbs

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: 3+ reps @ 90% (max set) 

 

athletes without a % to work off can build to a challenging 5 reps and decide a number with the coach to use for the remainder of the cycle (3 weeks left) 

 

WOD: 

For time 

800m Run 

16 Front Squats 135/95lbs

rest 3 mins 

2 rounds for time 

400m Run 

8 Front Squats 135/95lbs

 

Recovery:

2 min Dragon Stretch L

2 min Dragon Stretch R

1 Min Cobra

2 Min Pigeon L

2 Min Pigeon R

1 Min Cobra