STRENGTH
Shoulder Press, 6-8 reps x 4 sets
WOD
Level 1
Complete the following for time:
- Box Jump Step Down (18/12) x 15
- Russian Kettlebell Swing (40/20) x 25
- Abmat Sit-up x 30
- Lunge x 40 (20/leg)
- Abmat Sit-up x 30
- Russian Kettlebell Swing x 25
- Box Jump Step Down x 15
Level 2
Complete the following for time:
- Box Jump “Over” (24/20) x 20
- Kettlebell Swing (70/53) x 30
- Abmat Sit-up x 40
- OH Plate Lunge (45/25) x 50 (25/leg)
- Abmat Sit-up x 40
- Kettlebell Swing x 30
- Box Jump “Over” x 20
Notes: On box jump “overs” you aren’t required to extend your hips at the top of the box – just get from one side to the other however.
shoulder press: 45 x 8, 50 x8, 55 x 8, 60 x 6
WOD: 11:32 (45#KB, rest rx)
SP: 135 6x
Wod: 9:50 rx
SP: 95 (injury)
WOD: 10:30 @ 53
…
press up to 77# x6
wod 10:02 (some Russian swings; 45# plate OH)
SP:65# x 6 x 2, 65# x 8 x 2
WOD: 9:16 Lvl 1.5 (15 Box Jumps@ 20″, 25 KBS @ 40#, 40 SU, 50 Lunges @ 10#)
SP: up to 135# x4
WOD: 7:57 rx
up to 65# x 6
WOD: 12:28 rx
SP: 45 & 50 x 8 reps, 55 x 6, 60 x 5 (shoulder started to hurt)
WOD: 9:16 (53# Russians)
7:58 rx
65,70,75,80
8:21 @ 53# Russians,
SP: up to 115 x 6, but started light definitely not 4 moderate sets
WOD: 10:54, Russians at 70, no-touch box jump overs
115 8:50
60# x 6; 9:27 rx
#55 (8,7,7,6 reps)
WOD: 8:34 rx’d but did soviets 🙂
SP: 85, 105, 105…left side still failing first
WOD: 12:27 (35# KB, sub 1-hand KB OHS for lunges)
HSPUs 5 sets of max rep with last rep negative
12:21
SP: up to 115
WOD: 11:12