Friday, October 21st, 2022
General Warm-Up
3 rounds
30 seconds cardio of choice
30 seconds med ball deadlift
30 seconds med ball overhead press lunges
30 seconds farmer hold
30 seconds band pull aparts
Push press demo/progressions/teaching
Push press warm-up/practice/form checks
30 seconds cardio of choice
30 seconds med ball deadlift
30 seconds med ball overhead press lunges
30 seconds farmer hold
30 seconds band pull aparts
Push press demo/progressions/teaching
Push press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 7 rounds
Push Press x 8 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 7 reps last week
Push Press x 8 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 7 reps last week
WOD
Competitive
15 rounds for time in pairs
10 deadlifts synch (135 / 95)
10 wall balls synch (20 / 14)
10 deadlifts synch (135 / 95)
10 wall balls synch (20 / 14)
Performance
15 rounds for time
10 deadlifts synch (85 / 65)
10 wall balls synch (14 / 10)
10 deadlifts synch (85 / 65)
10 wall balls synch (14 / 10)
Lifestyle
10 rounds for time
10 deadlifts synch (65 / 45)
10 wall balls synch (14 / 10)
10 deadlifts synch (65 / 45)
10 wall balls synch (14 / 10)