Performance
WOD 1
Push Press
1 x 10 @50%
1 x 10 @60%
2 x 8 @65%
2 x 8 @70%
Note: Do a couple of warm up sets before starting the first set. Gradually increase the weight as the reps go down.
WOD 2
9 Rounds
7 Strict Pull Ups
14 Strict Press
7 Ring Dips
Check out:
60 Cals
20 Minute Time Cap
Note: We are still focusing on building that strict pull/push strength so use a band if needed so you don’t kip.
Fitness
WOD 1
Push Press
2 x 10
4 x 8
Note: Do a couple of warm up sets before starting the first set. Gradually increase the weight as the reps go down.
WOD 2
9 Rounds
10-14 Ring Rows
14 Strict Press
7 Push Ups
Check out:
60 Cals
20 Minute Time Cap
Note: We are still focusing on building that strict pull/push strength so scale to keep good form if necessary.
Home
WOD 1
Strict Press
6 x 12
Note: Use an odd object that is relatively heavy and keep the movement slow under controlled. Time under tension is going to be important on this.
WOD 2
9 Rounds
14 Bent Over Rows/Plank Shoulder Taps
14 Push Press
7 Push Ups
Note: We are still focusing on building that strict pull/push strength so scale movements to keep good form if necessary.