WOD NOTES
Testing your overhead pressing strength and endurance today.
Fitness
Dynamic prep
Band Pull aparts x 12
Indian club circles x 12’s
Band front rack release x 30 sec
Strict Shoulder press
5-5-5-5
Every 4 minutes x 5 sets
250 m row
15 Push ups
Performance
Dynamic prep
Band Pull aparts x 12
Indian club circles x 12’s
Band front rack release x 30 sec
Strict Shoulder press
5 @60%
5 @65%
3 sets x 5 @70%
Every 4 minutes x 5 sets
200 m Ski erg
10 HSPU
(strict max + kipping to finish)
Sport
4 sets:
3 position Snatch
(floor, below knee, above knee)
HBBS
5 x 5 @70%
Push press
5 x 5 @70%
