1.13.15

Categories: WOD

MAIN WOD

A. Strength: Strict Press
Every minute, on the minute, for 8 minutes:
1 Strict Shoulder Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

*This is basically a 1RM Test.

B. Metcon

6 min AMRAP
6 Power Cleans 165/115#
12 Hand Release Push-Ups

C. Accessory Work / Cash out

EMOM, for 6 minutes:
Odd – 8-10 Supine Ring Rows @ 2111
Even – 45 Second Prone Plank Hold