Tuesday Workout: Cluster Shoulder Press and OHS + Burpee Over the Bar

IMG_0838

STRENGTH

Shoulder Press, 1.1.1.1 x 3 Sets

Notes:  For each set you perform 4 heavy singles (80-90% 1RM) with 15 seconds between each single attempt.  Rest 3 minutes between sets.

WOD

Level 1

4 Rounds for Time of:

  • Overhead Squat* (65/35) x 5
  • Box Dip x 7
  • Burpee x 9

*Substitute Lunge with Barbell Overhead if still learning form for Overhead Squat

Level 2

4 Rounds For Time of:

  • Overhead Squat (115/85) x 5
  • Ring Dip x 7
  • Burpee Over the Bar x 9

Announcements

  • Register for the “31 Heroes” Workout, August 3 from 10-12pm.  See our Facebook event for more information
  • The CrossFit Games starts today!  Check out the CrossFit Games site here for information on how to tune into the action and for up-to-date results and information.

15 Comments on “Tuesday Workout: Cluster Shoulder Press and OHS + Burpee Over the Bar

  1. hotel WOD

    5 rounds:
    5 man makers @ 25#
    10 weighted sit ups @ 25#
    10 walking lunges @ 25# each hand

  2. SP: 65, 70, 70
    WOD: 8:26 (65# rd 1, 55# rds 2-4, parallette dips)

    Scaling fail. Was a little overambitious on this one.

  3. SP: 155 / 145 #
    WOD: 8:38. 95#. Started out all rd’s in 1st round and had to do rd + box dip combo in later rounds.

  4. SP: 105, 105, 115
    WOD: 6:45 (OHS @ 65, still getting used to this lift), ring dips were PB for last 2 rds

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s