Thursday's WOD - 7/11/2019


Skill:

5 Sets

5x Double KB Push Press + 40m UB KB overhead Carry @ light-mod

Rest 1 minute b/t sets


Strength:

Push Press

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

1x3@70%ww

1x2@80%ww

1x1@90%ww

Then: 5 attempts (1-1-1-1-1) to work up to a 1-Rep Max Push Press

NOTES: Review push-press standards with athletes.


WOD:

7 min AMRAP

800m Sprint

Max Effort T2b in remaining time…


Accessory Work:

3 min AMRAP x 3 sets

15/12 Calorie AB

Max Effort DUs in remaining time.

Rest 1 min b/t sets

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