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

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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

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15 thoughts 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 @80#
    WOD: 7:36 banded ring dips for last 2 rounds

  3. SP: 120#
    WOD: 8:38, 75# OHS

  4. 115×1,135×2
    4:53 rx

  5. SP: shoulder exploded… did bench press
    WOD: 6:48 rx

  6. SP: to 145 max (working sets at 135)
    WOD: 3:55 rx

  7. 125#
    4:22 rx

  8. 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.

  9. sp: 65, 70, 70
    wod: 4:46 55# parallel box dips

  10. 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.

  11. SP: 155
    WOD: 5:11 (95# OHS)

  12. SP: 80#
    WOD: 7:59 75#

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

  14. SP: 115, 120, 125
    WOD: 5:17- subbed 95# power snatch for OHS

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