Cyndi - Shoulder Press

Cyndi - Shoulder Press

TODAY’S W.O.D:

A. “Faux Fight Gone Bad”

Sledges on a tire (16#/8#) 1 strike = 1 rep
Rope Climbs, 15’ ascent, 1 ascent = 1 rep
10-meter Shuttle Run, must touch floor at turn-around, 1 – 10 meters = 1 rep
Lateral Jump over 3” rise w/PVC in the Back Rack, 1 jump = 1 rep
Hollow-rocks, reps

In this workout the athlete will move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute rest is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for the best score. One point is given for each rep.

*Compare to 05/13/15.

B. Mobility 101 @ 10:00am:
    Points of Interest: Psoas
    Good read: "Everything You Need to Know About the lliopsoas"

C. Strength 101 @ 6:00pm:
1) Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 1-2 Legless Rope Climbs (15′)
Minute 2 – 4 Strict Handstand Push-Ups to 8″/6″ Deficit
Minute 3 – 6/4 Muscle-Ups
Minute 4 – 8 Strict Handstand Push-Ups to 4″/2″ Deficit

2) Every 2 minutes for 18 minutes:
4 Overhead Stationary Lunges w/a barbell @ 2110
95lbs/65lbs

Post total reps for part A and skill progress for part B to Members Area or comments.

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