Tuesday's WOD - 9/4/2018


Skill:

4x10 - Alt. Push-up Shoulder Tap (as a class)

**These should be performed slow and controlled to the opposite side shoulder with the athletes pausing for a 2-3 count before putting the hand back down. Athletes should work toward maintaining a hollow body push-ups position throughout and may widen the feet for stability as needed.

Strength:

Deadlift

+5-10# to Working Weight / Training Max

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x5@75%ww

1x5@80%ww

1x5+AMRAP@85%ww

WOD:

“Christine”

3RFT:

500/400m Row

12 Deadlifts @bodyweight / 6-8 UB Reps (1:1 BW Males / .75BW Ladies)

21 Box Jumps 24”/20”

**Repeat from 09-09-14, 08-24-15**

Accessory Work:

Pause Split Jerk

10x2

Rest >60s between sets


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