2014-09-21

SUNDAY WORKOUT

Sunday Funday, come get your Press on!

Strength 10 Minutes:

Strict Press 
Warm-up Sets:
5 reps @ 50%
4 reps @ 65%
3 reps @ 75 - 80%
Work Set:
3 reps @ slightly heavier load than last Sunday

Power:
Every Minute On the Minute for 8 Minutes:

3 Power Snatch @ 70% - Drop every rep, and reset for each, instead of going unbroken.


Then...


Three Movement Chipperrrrr:
60 Calorie Row
45 Wall Ball Shots (20/14)
30 Toes2Bar

**8 Minute Cut-off**

**OPTIONS**
30#/20# Med Ball will only do 30 Wall Ball Shots
If needed, scale reps to 50/35/20, or even 45/30/15 so you can finish in less than 8 Minutes.


3 comments:

Emilie Goldsberry said...

80# press x 3- this was DICEY!
70# for snatch
DNF- 15 TTB, Rx

Anonymous said...

105#
80#
16 T2B
Dave














Lisa Dempsey said...

65# press
50# snatch(actually, 2 rds @ 45# then moved up to 50#)

WOD scaled: 50 cal, 30 wb @14#, 20 T2B